12.31.21
Metcon (AMRAP – Rounds and Reps)
3 rounds of
6 min AMRAP
9 Box Jumps
12 Ring Rows
15 Hollow Rocks
rest 4 min
score lowest rounds and reps
6 min AMRAP
9 Box Jumps
12 Ring Rows
15 Hollow Rocks
rest 4 min
score lowest rounds and reps
12.30.21
Bench Press (Weight)
Metcon (Time)
Cardio Finisher
3 rounds max effort
200m run
2 min rest
3 rounds max effort
200m run
2 min rest
12.29.21
Metcon (Time)
Complete in any order
100 Hang Snatch (75/55)
100 Box step overs
100 Pull Ups
100 Front Squats (75/55)
Perform a 100m run each time you decide to switch to a different movement.
100 Hang Snatch (75/55)
100 Box step overs
100 Pull Ups
100 Front Squats (75/55)
Perform a 100m run each time you decide to switch to a different movement.
perform 30 sit ups + 1 min Plank immediately after each set of bench
rest 2 min after sit ups & Plank