9/27/21
MoFlow Monday 6:30pm and Thursday 5:00pm
Metcon
Gymnastics
Metcon (AMRAP – Reps)
Strict pull-ups
ADV RX
10 – 10 – 10 – 10
ADV RX
10 – 10 – 10 – 10
RX
8 – 8 – 8 – 8
10 minute time cap
Weightlifting
Front Squat/Back Squat (5 x 3/2 Climbing)
Every 2 minutes x 10
3 Back Squats
2 Front Squats
3 Back Squats
2 Front Squats
No rest in between movements. Finish your 5 Back Squats and go right into your Front Squat then rest out the rest of the 2 minutes. Repeat for 5 Sets.
Start around 65% and end around 85% of you Front Squat max
Metcon
Metcon (Time)
5 Rounds For Time:
12 T2B
21/15 Cal Bike
12 T2B
21/15 Cal Bike
