6/14/21
Win a FREE weekend get away to Sugar Mountain. Competition starts this Tuesday June 15th and ends August 15th. Please sign your name on the board to enter the contest. Look for our email for details on how to win. It is very attainable and will hopefully help motivate you through the summer months.
Weightlifting
Front Squat (Alternating EMOM x 10 (5 Rounds))
Minute 0: 3 Front Squats
Minute 1: Max Strict Ring Dips
Minute 1: Max Strict Ring Dips
Set 1: 55%
Set 2 60%
Set 3-4-5 65%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
100 DU
75 Air Squats
500m/450m Row
100 DU
75 Air Squats
500m/450m Row
Goal is 3-4 Rounds
Score for the Row is
(1 meter = 1 rep)
