11 Sep, 2020
CFC 9.11.20
Metcon
EMOM x 12 mins:
1. 45 secs DUs
2. 45 secs Rope Pass Thrugh Lunges
3. 45 secs Wide Leg Good Mornings
4. 45 secs Walk Out to Plank and Jump In
1. 45 secs DUs
2. 45 secs Rope Pass Thrugh Lunges
3. 45 secs Wide Leg Good Mornings
4. 45 secs Walk Out to Plank and Jump In
Metcon (Time)
AQAP complete:
15 DB Push Press (50/35)
25 DB Deadlifts
500m Row
12 DB Push Press
20 DB Deadlifts
400m Row
9 DB Push Press
15 DB Deadlifts
300m Row
15 DB Push Press (50/35)
25 DB Deadlifts
500m Row
12 DB Push Press
20 DB Deadlifts
400m Row
9 DB Push Press
15 DB Deadlifts
300m Row
Time Cap: 12 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
5 Strict Pull Ups / Ring Rows
10 Burpees
5 Strict Pull Ups / Ring Rows
10 Burpees
