8/12/22
Warm-up
Metcon
3 Rounds
5 Machine Calories
5 Burpees
5 Machine Calories
5 Burpees
Then…..
3 Rounds
15 banded pull aparts
10 Hollow Rocks
10 PVC pass throughs + 10 PVC GM
Metcon
Metcon (Time)
For Time:
10 Rope climbes
10 Rope climbes
ADV RX: Rope Climbs
RX: 30 Pull-ups
Scaled: 20 Red band pull-ups
Weightlifting
Metcon (5 Rounds for reps)
Push Press 5×2 For total Load
Metcon
Metcon (Time)
10 Rounds For Time:
250/200m Row OR 200m Run OR 12/9 Cal Bike
30 DU
10 Push Press 95 / 65 lb
250/200m Row OR 200m Run OR 12/9 Cal Bike
30 DU
10 Push Press 95 / 65 lb
– Row/Run/Bike completed in 1:00 or 1:15
– DU Should be completed in 30s or less.
– Push Press: Should be completed in 20s or less. Loading should not exceed 60% or your 1RM push press. Barbell taken from the floor.
**20 minute Time Cap***
Add reps as seconds to your time
Scaled: 20 DU and barbell 75/55
