For Time
Warm-up
Warm-up
400 Meter Run/Row
3 Rounds
10 Ab mat Sit Ups
10 Air Squats
3 Rounds
10 Ab mat Sit Ups
10 Air Squats
Weightlifting
Front Squat (50% of MAX)
Metcon
Metcon (Time)
For Time
RX
Buy in: 100 Meter Farmers Carry 50/35
(Carry a weight in both hands)
20 TTB
2 Rope Climbs
20 Burpees
2 Rope Climbs
20 GHD’s
2 Rope Climbs
20 WallBalls 20/14
2 Rope Climbs
Buy Out: 100 Meter Farmers Carry 50/35
Scaled
Buy in: 100 Meter Farmers Carry
(Pick a weight that is a little difficult)
20 Knee raises
2 Rope Pulls from the floor
20 Burpees
2 Rope Pulls from the floor
20 Ab Mat Sit Ups
2 Rope Pulls from the floor
20 WallBalls 14/10-12
2 Rope Pulls from the floor
Buy Out: 100 Meter Farmers Carry