September 22, 2016

A. Warm Up

Run 2 Laps 
Hold Bottom of squat for 2 minutes 
10 Scorpions
10 Iron Crosses 
Then: 
3 rounds: 
8 cal A/B
5 Empty Bar Thrusters 
8 Heavy Wall Balls 

B. Metcon (Weight)

Every 2 minutes for 12: 
3 Thrusters + 2 Front Squats + 1 Hang Squat Clean

*From the floor
Add weight across all sets if able. 

C. Metcon (Weight)

EMOMx8: 
10 Wall Balls + 6 Burpees 

Scale weight first, then reps. Post wall ball weight used 

D. Metcon (No Measure)

EMOM x 12: 
Odd: 12 Box Jump Step Downs 
Even: 10/7 Cal row

E. Metcon (Fall Challenge #2)

60 sec Max Calories on Assault Bike
Set your benchmark high!