Metcon (Weight)
Forced-Rep Back Squat
3 x Max Reps @ 90%
– quickly build to ~90% for a single
– Using a spotter to assist on the way up, complete as many squats as possible
– aim for 5-8 reps
– spotter should be progressively assisting more with each rep, but not on the way down
– if you don’t feel confident spotting, don’t
– full rest between sets
Metcon (Time)
4 person Team Workout
25 min AMRAP
A: Accumulate as many calories as possible on Assault bike
B: For Time, Chipper in this order
2 Girls – Grace (30 Power Clean and Jerk @95#, share the load
2 Guys – Isabelle (30 Power Snatch @ 135#, share the load
Guy 1/Girl 1 – Elizabeth (21-15-9 Squat Clean @ 135/95 Ring Dip; share the load)
Guy 2/Girl 2 – Diane (21-15-9 Deadlift @ 225/155 Handstand Push Up; share the load)
All 4 (2 at a time) – Synchro Annie (50-40-30-20-10 Synchro AbMat Sit up, both do all Double Unders)
All 4 (2 at a time) – Synchro Fran (21-15-9 Synchro Thruster @ 95/65 Synchro Pull Up)

– during the workout, non-working teammates should be accumulating calories on an assault bike
– each portion of the workout is completed in pairs, following the rules listed
– on the first 4 parts, the pair is set and cannot change
– on the last 2 parts, teams can change pairings as often as they like, but there should always be 2 people working

Metcon (Calories)
For Scoring purposes:
Cals accumulated on Assault Bike during WOD