11/24/20
Metcon
Metcon (Time)
RX
800m Run
Rest 3 minutes
800m Run
800m Run
Rest 3 minutes
800m Run
ADV RX
1 Mile Run
Rest 5 minutes
1 Mile Run
Metcon
Metcon (Time)
ADV RX
15-12-9
Kipping HSPU
T2B
15-12-9
Kipping HSPU
T2B
200 DU
12-9-6
Kipping Deficit HSPU (2 – 45lb/1set – 45lb plates)
C2B
150 DU
9-6-3
Kipping HSPU
Bar MU
100 DU
RX
15-12-9
Kipping HSPU
T2B
100 DU
12-9-6
Kipping Deficit HSPU
Pull-ups
100 DU
9-6-3
Kipping HSPU
C2B
100 DU
Extra Gymnastics Work
Metcon (AMRAP – Rounds and Reps)
5 minute Time Cap
Max HSWalk
Max HSWalk
Goal is between 300-500′
Every mat length is 6′ and worth 1 Rep
