8.21.2020
Warm-up
Metcon (AMRAP – Rounds)
36 min EMOM
1. 10 hang Power Cleans 75/55 (rx+) 95/65 & 100 Meter Run
2. Bike 10/8 (rx+) 12/10
3. 6 Push Press – Same Bar & 6 Burpees
4. Row 10/8 (rx+) 12/10
5. 20 Sit Ups (rx+) 25
6. 10 hang Power Snatch – same bar & 100 M run
Coaches – you can run a class as large as 24 with this. Set up 4 bikes and 4 rowers, divide class up by 4.
Members will stay in numerical order: 1,2,3,4,5,6 OR 2,3,4,5,6,1, Or 3,4,5,6,1,2 etc etc.
1. 10 hang Power Cleans 75/55 (rx+) 95/65 & 100 Meter Run
2. Bike 10/8 (rx+) 12/10
3. 6 Push Press – Same Bar & 6 Burpees
4. Row 10/8 (rx+) 12/10
5. 20 Sit Ups (rx+) 25
6. 10 hang Power Snatch – same bar & 100 M run
Coaches – you can run a class as large as 24 with this. Set up 4 bikes and 4 rowers, divide class up by 4.
Members will stay in numerical order: 1,2,3,4,5,6 OR 2,3,4,5,6,1, Or 3,4,5,6,1,2 etc etc.
100 Meter Run
50 Ft Samson Stretch
5 Burpees