10/19/21
Gymnastics
Metcon (1 Rounds for reps)
– In 30s, complete as many bar muscle-ups as possible.
– Break as many times as needed during the 30s window.
– Score: Reps
RX max kipping C2B
Weightlifting
Front Squat (2×3 climbing 3×3 across)
Metcon
Metcon (Time)
For Time:
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
ADV RX
Barbell: 95 / 65 lb
RX DB goblet squat 50/35
3 Front Squats
All Sets Based on 1RM Front Squat
Set 1: 50-60%
Set 2: 70%
Set 3-5: 80-85%