RX
1. Warm-Up
Row 1500m
2. Lift
Every Other Minute On The Minute for 12 Minutes
5 Front Squats
First 3 Rounds at 70-75%
Last 3 Rounds at 80%
(70-75% for rounds 1-3, @80% 4-6)
3. MetCon
AMRAP 20 Mins w/ a partner
Climb the Ladder
Row 100m
10 KB Swings 53/35lbs
10 Burpees to 6″ Target
Row 200m
20 KB Swings
20 Burpees
Row 300m, 30,30, etc…
Climb the ladder as far as you can.
ne partner rows while the other does burpees/KBS, then switch.
SCALED
1. Warm-Up
Row 1500m
2. Lift
Every Other Minute On The Minute for 12 Minutes
5 Front Squats
3. MetCon
AMRAP 20 Mins w/ a partner
Climb the Ladder
Row 100m
10 KB Swings
10 Burpees
Row 200m
20 KB Swings
20 Burpees
Row 300m, 30,30, etc…
Climb the ladder as far as you can.
one partner rows while the other does burpees/KBS, then switch.
COMPETITION
4. Side Work
EMOM 12 Minutes
Even: 8 Touch and Go Power Clean and Push Jerk 135/95lbs
Odd: 16 Box Jumps 24/20″