6/23/21
Weightlifting
The Grunt (18-15-12-9)
AMRAP 5:
15 Power Cleans
12 Front Squats
9 Push Jerks
15 Power Cleans
12 Front Squats
9 Push Jerks
Time Remaining: AMRAP Thrusters
Barbell
135/95
Metcon
Metcon (Time)
On the 4:00 x 6 Rounds:
ADV RX
12 Pull-ups
21 KBS 24/16kg
400m Run
ADV RX
12 Pull-ups
21 KBS 24/16kg
400m Run
RX
9 Pull-ups
15 KBS 24/16
400m Run
– Rounds begin every 4 minutes
(0-4-8-12-16-20)
– Score will be slowest round.
– Goal is 3:30 a round or less to give yourself 30 sec rest between.
***adjust reps or run distance as needed to stay under the 3:30 per round mark
MoFlow Thursday 7:30am. Please sign up. There is a class listed.