Metcon (No Measure)
Coaches Choice
Split Jerk (Perform one set every 2 minutes)
Set 1: 3 @ 60%
Set 2: 2 @ 70%
Set 3: 2 @ 80%
Sets 4-8: 1 @ 90%+
Metcon (AMRAP – Reps)
8 Min AMRAP
12 Pull-Ups
9 Deadlifts (225/155)
6 Ring Dips
Warm-up
Prone Y’s
Prone T’s
Prone Presses
Reverse Snow Angel
Yoga Pushups
Goblet Squat Hold
Goblet Squats
Goblet Squat Thruster
Halos
Metcon (8 Rounds for time)
8 Rounds every 3 Minutes
12/10 calorie Bike
10 DB Thrusters 35/25
8 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#