Thursday, September 17, 2018

Warm-up:
1 round
175 m. Run
15 Wall Ball
10 Pull-up
 
 
MetCon:
RX
4 min. AMRAP
  • 21/16 cal. Row/Bike
  • 21 T2B
  • 21 Front Squat 115/78
3 min. rest
 
4 min. AMRAP
  • 15/12 cal. Row/Bike
  • 15 T2B
  • 15 Front Squat 135/93
3 min. rest
 
4 min. AMRAP
  • 9/6 cal. Row/Bike
  • 9 T2B
  • 9 Front Squat 155/108

Fitness/Recovery
to the “Rock”
  • 1 mile Run/Walk
3 min. rest
 
  • 1 mile Run/Walk