Warm-up
Coaches Choice
MetCon
RX
0:00 – 10:00
100 Bar Facing Burpees
(rest in time remaining)
10:00 – 20:00
1-mile Run
(rest in time remaining)
20:00 – Completion
100 Box Jump-overs, 24/20"
SCALED
0:00 – 10:00
80 Bar Facing Burpees
(rest in time remaining)
10:00 – 20:00
800m Run
(rest in time remaining)
20:00 – Completion
80 Box Jump-overs, 20/16"
LITE
0:00 – 10:00
50 Burpees
(rest in time remaining)
10:00 – 20:00
500m Row
(rest in time remaining)
20:00 – Completion
50 Box Step-overs
*Record your score for all three seperatly
Strength
Make up a lift you missed earlier in the week
A.Find a 1RM Front Squat
B. Find a 1RM Clean & Jerk
(no more then 3 attempts once over 90% of current 1RM)
C. Find a 5RM Bench Press