9/23/20
Gymnastics
Metcon (AMRAP – Reps)
On the 2:00 x 5 Rounds
8 Bar-Facing Burpees
20 DU
Max kipping HSPU with Time remaining.
-No rest between rounds
-Score is total number of HSPU
8 Bar-Facing Burpees
20 DU
Max kipping HSPU with Time remaining.
-No rest between rounds
-Score is total number of HSPU
ADV RX as written
RX Max Push Press 95/65
Metcon
Metcon (AMRAP – Reps)
AMRAP x 5, Rest 5:
60 Lunges
200m Run
Time Remaining Max Calorie Row
60 Lunges
200m Run
Time Remaining Max Calorie Row
AMRAP x 5, Rest 5:
30 Single Front Rack DB Lunges (50/35)
200m Run
Time Remaining Max Calorie Row
AMRAP x 5, Rest 5:
20 Double DB Front Rack Lunges (50/35)
200m Run
Time Remaining Max Calorie Row
Lunges are in place not walking
Score is Calories on the Row
Scaling options for the Run:
12/9 Cal Bike
Scaling options for the Row:
Max any machine or Max Burpees
CF Games 2020
Nasty Nancy (Time)
5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees
500-m run
15 overhead squats
15 bar-facing burpees
W 125 lb. M 185 lb.
