Warm-up
Coaches Choice
MetCon
RX
In teams of two, one teammate works at a time
100 Pull-ups
400m Farmer’s Carry, AHAP (together)
100 Wallball, 20/14lbs
400m Farmer’s Carry (together)
100 Burpee Box Jump-overs, 24/20″
400m Farmer’s Carry (together)
SCALED
-banded pull-ups
-14/10lb med. ball or less
-20/16" burpee box jump-overs or lower
LITE
In teams of two, one teammate works at a time
70 Ring Rows
200m Farmer’s Carry (together)
70 Wallball
200m Farmer’s Carry (together)
70 Burpee Box Step-overs
200m Farmer’s Carry (together)
OPEN GYM
Warm-up/Primer
AMRAP 3 Minutes:
7 Power Snatch, 115/85lbs
14 Calorie Bike
Strength
Speed Back Squat 10×3 @60%
*control on the way down, stand up as fast as humanly possible
MetCon
RX
For Time:
30/25 Calorie Bike
20 Burpee Box Jump-overs, 30/24"
10 Stone Cleans, 150/100lbs
SCALED
-24/20" box or less
-155/105lb barbell cleans or less