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Metcon
Metcon (AMRAP – Rounds and Reps)
WOD 1
10 min AMRAP
3 Toes to bar
3 box jumps
3 deadlifts 225/155
6,6,6
9,9,9
12,12,12
Etc
Followed immediately by
3 min to set heavy single deadlift(scored seperate)
Deadlift (Weight)
Metcon (Time)
WOD 2
For time:
21 calorie Row
21 swings (1.5/1)
15 calorie row
15 swings
9 calorie row
9 swings
Buyout 20 rower over burpees