Metcon
In teams of 2 or 3
15 min amrap
buy in: 30 complexes
remaining time amrap:
30 1DB overhead lunges
200 DUs
30 HSPUs
2 min rest
12 min amrap
buy in: 20 complexes
remaining time amrap:
30 toes to bar
30 burpees
30 box jumps 24/20”
2 min rest
9 min amrap:
buy in: 10 complexes
remaining time amrap:
4 rope climbs
20 front squats
8 muscle ups
20 back squats
complex= Power cluster+ 1 power clean + 1 front squat
team of 2
RX Age 17-44 (42.5/30KG)
RX Age 14-16 and 45-60 (35/25KG)
RX Age 8-13 (30/20KG)
team of 3
RX Age 17-44 (52.5/35KG)
RX Age 14-16 and 45-60 (42.5/30KG)
RX Age 8-13 (35/25KG)
DB
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)