08 Feb, 2021
CFC 2.8.10
Metcon
EMOM x 12 mins:
1. 10 Alternating DB Box Step Ups
2. 10 Push Ups
3. 30 sec Hollow Hold
4. 30 sec No Jump Burpees
1. 10 Alternating DB Box Step Ups
2. 10 Push Ups
3. 30 sec Hollow Hold
4. 30 sec No Jump Burpees
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22 mins:
100/70 Cal Row
80 Wall Balls
Then in remaining time perform AMRAP of:
15 T2B/HKR
9 Strict Ring Dips / Box Dips
10 Alternating KB/DB Front Rack Lunges (35/20)
100/70 Cal Row
80 Wall Balls
Then in remaining time perform AMRAP of:
15 T2B/HKR
9 Strict Ring Dips / Box Dips
10 Alternating KB/DB Front Rack Lunges (35/20)
Metcon (Time)
AQAP complete:
25 Pikes on Rower
25 Pikes on Rower
