3/23/21
Metcon
Metcon (Time)
For Time:
50 Wallballs
40 Box Step-ups
30 Over the bar burpees
20 Snatches
1,000m Row
50 Wallballs
40 Box Step-ups
30 Over the bar burpees
20 Snatches
1,000m Row
ADV RX
Wallball (30/20lb)
Box (30/24")
Barball (135/95)
RX
Wallball (20/14lb)
Box (24/20")
Barbell (115/85)
Extra Gymnastics Work
On your own time
Metcon (Time)
5 Rounds:
5 Kipping HSPU
10 Double KB Deadlifts (32/24kg)
100m Run
5 Kipping HSPU
10 Double KB Deadlifts (32/24kg)
100m Run
ADV RX
Deficit HSPU (2- 45’s/1- 45)
RX
No Deficit
Modifications for HSPU
Ring Push-ups
Push-ups
12 min time cap
