MetCon:
RX+
AMRAP in 5 Minutes (from 0:00-5:00):
- 10 Bar-Facing Burpees
- 15 Thrusters (95/65 lbs)
- 20 Chest-to-Bar Pull-Ups
5 Minutes (from 5:00-10:00) to establish:
- 5 Rep Max Weight Hang Snatch
Then, For Time (starting at 10:00):
- 25 Deadlifts (185/123 lbs)
- 50 Double-Unders
- 20 calorie Ride/500 m. Row/400 m. Run
- 50 Double-Unders
- 25 Deadlifts (185/123 lbs)
RX
AMRAP in 5 Minutes (from 0:00-5:00):
- 10 Bar-Facing Burpees
- 15 Thrusters (75/53 lbs)
- 20 Chest-to-Bar Pull-Ups
5 Minutes (from 5:00-10:00) to establish:
- 5 Rep Max Weight Hang Snatch
Then, For Time (starting at 10:00):
- 25 Deadlifts (135/93 lbs)
- 50 Double-Unders
- 20 calorie Ride/500 m. Row/400 m. Run
- 50 Double-Unders
- 25 Deadlifts (135/93 lbs)
Fitness
AMRAP in 5 Minutes (from 0:00-5:00):
- 10 Bar-Facing Burpees
- 15 Thrusters (45/33 lbs)
- 20 Body Rows
5 Minutes (from 5:00-10:00) to establish:
- 20 calorie Ride/500 m. Row/400 m. Run
Then, For Time (starting at 10:00):
- 25 Air Squats
- 150 Single-Unders
- 25 Air Squats
