September 24, 2016

A. Warm Up

​1:00 Lacrosse Ball to Pecs and shoulder each side 2:00 Squat Hold
7 Minute slow AMRAP:
10 Double KB Front Squats
1 Lap Run


B. Metcon (AMRAP-Reps)

With a Partner:
15 Minute AMRAP:
100 Burpees
100 DB Ground to overhead
100 Box Jump Overs


RX+ 55/35
RX 45/30
Scaled is a lighter load suited to your ability.
Rest 2 minutes before Part C


C. Metcon (AMRAP-Reps)

With a partner
AMRAP 3 Minutes:
Strict Pullups


RX+ Strict C2B
RX Chin over bar
Scaled is with a band or ring rows
Rest 2 minutes before part D


D. Metcon (AMRAP-Reps)

With a Partner
AMRAP 3 minutes
Push-ups

Rest 2 minutes before part E

E. Metcon (AMRAP-Reps)

With a partner
AMRAP 3 minutes
Wall Balls

RX+ 30/20
RX 20/14
Scaled lighter load