08/11/2020

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 Rounds:
9 Pull Ups
6 HSPU
3 Power Clean and Jerk @ 135/95
+
3 Rounds
12 Pull Ups
9 HSPU
6 Power Clean and Jerk
+
AMRAP
15 Pull Ups
12 HSPU
9 Power Clean and Jerk @ 135/95
Metcon
Accessory Strength
A)
5 Rounds x
8-12 Strict Press
8-12 Bentover Row
20 GHD Sit Ups

B)
5 Rounds
8-12 Upright Row
Max Unbroken Push Ups

Metcon
Accessory Conditioning
A)
12 min AMRAP
15 Push Ups
15 Ring Rows
15 Hollow Rocks

B)
Every 90 sec x 8
Odd: Assault Bike for Cal
Even: Row for Cal

Metcon
Accessory Competitor
A)
4 x 3 Power Clean; all heavy

B)
12 min AMRAP
2 Rope Climb
50 ft HS Walk