Metcon (Time)
10 Burpees
10 Burpees
25 Pushups
10 Burpees
25 Pushups
50 Alternating Lunges
10 Burpees
25 Pushups
50 Alternating Lunges
100 Situps
10 Burpees
25 Pushups
50 Alrernating Lunges
100 Situps
150 Air Squats
Warm-up
0-5:00
Briefing
5:00-15:00
Pvc Press Out 2×10
Prone Snow Angel 2×10
Prone PVC Press 2×15
Push Jerk Demo
15:00-25:00
Push Jerk (5-5-5-5-5)
Increase every round
Pause at catch for 2 seconds
Metcon (Time)
25:00-35:00
Metcon Prep
35:00-50:00
3 RFT
30 OH Squats
30 Situps
90 Double Unders
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#