Metcon (AMRAP – Reps)
With a Running clock
Min 0-10
Run 800m
Amrap
Back Squat x5 @ 50%
Ring Rows x10
Min 10-20
Run 800m
Amrap
Front Squat x5 @50%
Pull-ups x10
Min 20-30
Run 800m
Amrap
OHS x5 @ 50%
Chest 2 Bar Pull-ups x10
*Bars may come from racks.
**Racks are to be used in order of experience in CF. If you have been here more than a year or have in-depth athletic experience you may be instructed to take it from the ground. Weights would stay the same.
RUN DOES NOT COUNT AS A REP.