Strength
9, 6, 3 RM
Deadlift
Metcon
Row 500m
Run 400m
*Rest 5 mins*
Metcon
Row 1000m
Run 800m
Rain or shine. CCP gets after it.
Metcon:
25 min AMRAP of
30 DU
20 alt. Lunges
10 HR push ups
Buy in of
30 hollow rocks at 0, 5, 10, 15, and 20mins
“Cat Fight”
Karen vs. Helen
150 walllballs
Then
3 rounds
400m run
20 swings 55/35
12 pull ups
