2 Rounds For Time: (40 min cut off)
90/70 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (53/35)
30 Burpee Box Jump Overs (24″/20″)
AMRAP 28:
Team of 2
28 Wallball Overhead Alternating Reverse Lunges Tosses
28 Wallball Side Tosses
28 Wallball Sit Ups
28 Wallball Box Step Ups
28 Wallball Slams
28 Wallball Jumping Squats
28 Wallball Shots Over Rig
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups
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