October 5, 2016

A. Warm Up

60s pigeon stretch each side
90s sit on heels
then 3 rounds
10 Goblet Squats
10 Snatch Balances at light weight 
8 burpees 
15 minutes to accomplish the above, with remaining time warmups complex 

B. Metcon (Weight)

Every 2 minutes for 12: 
1 snatch balance
1 Overhead squat 

C. Metcon (AMRAP - Rounds and Reps)

10 minute AMRAP 
RX+
1 Squat Snatch @ 115/75
1 legless rope climb
8 Box Jump Step Downs @ 24/20 

RX
1 Squat Snatch @ 95/65
1 rope climb
8 box jump step downs @ 24/20 
 
Scaled
8 DB Snatches (alternating) 
3 Rope Up Downs 
8 Box Jumps or step ups 

D. Metcon (3 Rounds for Time)

​Every 3 minutes for 9: 
6 Deadlifts @ 70-75% 
15 Cals on Assault Bike or Rower