10/29/2019
Muscle-ups (8-10 min Skill Work)
Metcon (AMRAP – Reps)
13 min AMRAP:
60 Cal Assault Bike
50 Pull Ups
40 Wall Ball
30 Burpee Box Jump Overs
20 Clean and Jerk @ 155/105
10 Muscle Ups
60 Cal Assault Bike
50 Pull Ups
40 Wall Ball
30 Burpee Box Jump Overs
20 Clean and Jerk @ 155/105
10 Muscle Ups
Metcon (AMRAP – Reps)
12 min AMRAP
A/B Switch
A: 250/200m Row
B: 20 Wall Ball
– every 3 rounds, complete a max rep set of unbroken Push Ups or Ring Dips (both go)
– 3 rounds is A/B/A for person 1
– score is Ring Dips, total
A/B Switch
A: 250/200m Row
B: 20 Wall Ball
– every 3 rounds, complete a max rep set of unbroken Push Ups or Ring Dips (both go)
– 3 rounds is A/B/A for person 1
– score is Ring Dips, total
