RX
1. Warm-Up
15-10-5
Row for Calories
Hand Release Push Ups
This is a primer for the two MetCons, get your heart-rate high.
2. MetCon 1
AMRAP 8:00
10 Front Squats 95/65 (RX+ 135/95)
30 Double Unders
3. MetCon 2
5 Rounds
300′ Shuttle Run
10 Box Jump Overs 24/20″
Rest 1:00
SCLAED
1. Warm-Up
15-10-5
Row for Calories
Hand Release Push Ups
This is a primer for the two MetCons, get your heart-rate high.
2. MetCon 1
AMRAP 8:00
10 Front Squats
60 Single Unders
3. MetCon 2
5 Rounds
300′ Shuttle Run
10 Box Jump Overs
Rest 1:00
COMPETITION
1. Side Work
Every minute on the minute until failure
7 Deadlift 225/155*
10 Toes to Bar
*Add 10/5lbs to the deadlift each minute. Both movements are in the same minute.