Warm-up
Coaches Choice
MetCon
RX
In teams of two, with both partners working at the same time
For Time:
300 Wallball, 20/14lbs
4000m Run
5000m Row
SCALED/LITE
In teams of two, with both partners working at the same time
For Time:
200 Wallball, 14/10lbs
3000m Run
3500m Row
OPEN GYM
Warm-up
5 Rounds:
10 Good Mornings
10 Bar Facing Burpees
10 Calorie Row
Strength
Power Clean 6×2, AHAP
MetCon
RX
AMRAP 9 Minutes - Climb the ladder:
3 Lateral Bar Burpees
3 Overhead Squats, 95/65lbs
3 CTB Pull-ups
6,6,6,9,9,9 etc…
SCALED
AMRAP 9 Minutes - Climb the ladder:
3 Burpees
3 Overhead Squats, 75/55lbs
3 Pull-ups
6,6,6,9,9,9 etc…
Side Work (optional)
Accumulate 7 Minutes:
Farmers Hold, AHAP