RX
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-Up
3 Rounds
Row 250m
10 Push-ups
3. Strength
Find 1RM Overhead Squat
4. MetCon
3 Rounds
20 Lateral Bar Burpees
30 Wallballs, 20/14lbs
(RX+ 30/20lb WB)
SCALED
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-Up
3 Rounds
Row 250m
10 Assisted Push-ups
3. Strength
Overhead Squat 5x5
4. MetCon
3 Rounds
20 Burpees
30 Wallballs, 14/10lbs
COMPETITION
1. Side Work
3 Rounds
1 Gasser (200 yard sprint total, 100 yard straight touch and go)
Rest 3 minutes
(there are two scores, fastest gasser and average of all three efforts. measure very accurately)
