RX
1. Mobility
Banded Overhead Distraction, 2min./side
Seated Forward Fold, 4min.
2. Warm-Up
50 Bar Facing Burpees
3. Strength
Push Jerk 5×5 @65%
Touch and go
4. MetCon
AMRAP 12 Minutes
Run 200m
30 Box Jump-overs, 24/20″
30 Push-ups
SCALED
1. Mobility
Banded Overhead Distraction, 2min./side
Seated Forward Fold, 4min.
2. Warm-Up
50 Burpees
3. Strength
Push Jerk 5×5
4. MetCon
AMRAP 12 Minutes
Run 200m
30 Box Jump-overs, 20/16"
30 Assisted Push-ups
COMPETITION
1. Side Work
Row 4 Mins at 1:50/2:05 pace or faster
Rest 1 Minutes
Row 3 Minutes 1:50/2:05 pace or faster
Rest 1 Minutes
Row 2 Minutes 1:50/2:05 pace or faster
Rest 1 Minute
Row 1 Minute 1:50/2:05 pace or faster
(RX+ 1:40/1:55 pace or faster)
