13 Nov, 2021
CFC 11.13.21
Metcon (Time)
AQAP with a partner complete:
100 DB Power Cleans (45/25)
80 Burpee Box Jump Overs (24/20)
60 DB S2OH (45/25)
1200M Run or 1500M Row or 90/72 Cals Assault Bike
50 DB Power Cleans (45/25)
40 Burpee Box Jump Overs (24/20)
30 DB S2OH (45/25)
800M Run or 1000M Row or 1.5 Miles
100 DB Power Cleans (45/25)
80 Burpee Box Jump Overs (24/20)
60 DB S2OH (45/25)
1200M Run or 1500M Row or 90/72 Cals Assault Bike
50 DB Power Cleans (45/25)
40 Burpee Box Jump Overs (24/20)
30 DB S2OH (45/25)
800M Run or 1000M Row or 1.5 Miles
(Split work evenly, but as desired for all movements except Running , Row or Bike. Alternate every 200m on the Run, 250m on the Row or 0.4 mile on the Bike.