FGB Style
3 rounds of
1 min SDHP (95/65)
1 min HSPU
1 min Ring Rows
1 min Wall balls
1 min rest
Then:
3 rounds of
400m Run
rest 1 min
Score is total time to complete all three runs including rest
Metcon
2 rounds of
2 min Max Bear Complex (115/75) (clean, front squat, push press, back squat, rear press)
rest 2 min
2 min Max Zombie Complex (clean, push press, 5 back squats, rear press, 10 pushups on bar)
rest 2 min
Then
8 min EMOM
Perform 5 box jumps & 5 push ups at the top of each minute then finish the minute with max burpees
Happy Birthday Mickey!
Beast 12 (Time)
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents
Thanks to everyone that gave 5 minutes to raise awareness for autism!
“Luke”-Lift Up Autism!
5 min AMRAP
4 power cleans 155/105
24 double unders
10 pull-ups
