04.13.22
Metcon (Time)
800m run
Rest 4 min
80 CAL Row
Rest 3 min
400m run
Rest 2 min
40 cal row
Rest 1 min
200m run
20 cal row
Rest 4 min
80 CAL Row
Rest 3 min
400m run
Rest 2 min
40 cal row
Rest 1 min
200m run
20 cal row
04.12.22
Metcon (Time)
40 burpees buy in
Then 3 rds
10 front squats (135/95)
10 Push Jerks
10 Thrusters
Finish with 40 burpee buy out
Then 3 rds
10 front squats (135/95)
10 Push Jerks
10 Thrusters
Finish with 40 burpee buy out
04.11.22
Hang Power Snatch (Weight)
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP
8 dumbbell snatches (55/35)
4 toes to bar
8 dumbbell snatches (55/35)
4 toes to bar
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP
8 Swings (55/35)
4 pull ups
8 Swings (55/35)
4 pull ups
