October 20, 2016

A. Warm Up

10 Minutes of general movement. (Coaches choice) 

Then review and warmup for barbell complex

B. Metcon (Weight)

​15 Minutes to build to tough complex: 

Clean + Hang Clean + 3 Front Squats 

C. Metcon (Weight)

EMOM x 12: 
Min 1: 10 Burpee Box Jumps 
Min 2: 15 Wall Balls unbroken 

RX+ 
10 BBJ
30/20
RX 
8 BBJ
20/14
Scale as needed

D. Metcon (No Measure)

EMOM x 10
Min 1: Row 20/15 Cals 
Min 2: 20 Walking lunges steps

RX+ 20/15
RX 18/12
Scaled is 12/10