Teams of 2 (1 works, 1 rests)
80 Cal Row
60 WB 20/14
60 Cal Row
40 Thrusters 95/65
40 Cal Row
20 Front Squats 185/135
*If you don't have a partner, cut reps in half.
For Time:
Teams of 2 (1 works, 1 rests) 80 Cal Row 60 WB 20/14 60 Cal Row 40 Thrusters 95/65 40 Cal Row 20 Front Squats 185/135 *If you don't have a partner, cut reps in half.
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Metcon (3 Rounds for Time)
25 KB Swings 53/35 50 Air Squats 25 Burpees **wear a 20/14 lb weight vest if you have one. 20 Min Amrap
200 Meter Run 50 Double Unders (100 singles) 10 Squat Snatches (115/75) *Each Rd Snatch reps go down by 2. ** if you finish the round of 2, go back to 10 reps. For Time:
60 HR Push Ups 60 Power Cleans 60 Box Jumps 24/20 60 Shoulder to Overhead 60 Abmat Situps 135/95 115/85 95/65 For time:
25 pull-ups 25 push-ups 1.5-mile run 25 push-ups 25 pull-ups 18 minute running clock:
800m Run -then- 20 Clean and Jerks (135/95) 40 Bar Facing Burpees 7 Bar Muscle Ups or 21 Pull-ups -then- Max Cal Assault Bike with remaining time 15 Min AMRAP:
25 Wall Balls (20/14) 21 Deadlifts (225/155) 21 HSPU 25 Wall Balls (20/14) 15 Deadlifts (225/155) 15 HSPU 25 Wall Balls (20/14) 9 Deadlifts (225/155) 9 HSPU Metcon (For Time)
Buy-in: 800 Meter Row -then- 30 Snatches (95/65) 30 V-ups 100 Meter Run w/ Wall Ball 20/14 20 Snatches (135/95 20 V-ups 100 Meter Run w/ Wall Ball 10 Snatches (155/105) 10 V-ups 100 Meter Run w/ Wall Ball Metcon (Time)
3 RFT 80 Double Unders (scaled- 120 Singles) 20 PullUps -then- 2 RFT 40 KB Lunges 53/35 30 Box Jumps 24/20 Cash out: 600 Meter Run Metcon (3 rounds for time):
30 T2B 20 Ring Dips 10 Deadlifts (315/220) 200m Run **18 min time cap |
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