December 17, 2016

A. Warm Up

​Spend 7-10 minutes playing warmup games or dynamic movements. 

B. Metcon (AMRAP - Reps)

“Polar Express” 
Teams of 3:
AMRAP 30
100 Calorie Row
50 Thrusters 
100 Calorie Row
50 Thrusters 
100 Calorie Row
50 Thrusters 
100 Calorie Row
Max Thrusters 

Rx+
M: 95/115/135/155
W: 65/75/95/105

Rx: 
M: 75/95/115/135
W: 55/65/75/95

Scale as needed 
RX+ will also use bike if the classes are big. ​