10.12.2021
If you missed yesterdays benchmark, you have until the end of the week to complete it. Click Add Performance under your name and search metcon "The Final" and choose the appropriate level.
Warm-up
bear crawl, side lunge, samson stretch, burpee broad jump
400 m
red band: 10 pull aparts, pass thrus, single arm shoulder press
Empty Bar – 5 strict press, 5 push press, 5 push jerk
400 m
red band: 10 pull aparts, pass thrus, single arm shoulder press
Empty Bar – 5 strict press, 5 push press, 5 push jerk
Push Jerk (2×20 @55-65%)
Metcon (Time)
4 RFT
200 M Run (Rx+ 400 m Run)
10 Med Ball Cleans 20/14#
15 Sit Ups (rx+ med ball sit ups)
20 Mountain Climbers (Rx+ 40 Mountain climbers)
each knee to tricep = 1 mountain climber.
200 M Run (Rx+ 400 m Run)
10 Med Ball Cleans 20/14#
15 Sit Ups (rx+ med ball sit ups)
20 Mountain Climbers (Rx+ 40 Mountain climbers)
each knee to tricep = 1 mountain climber.
Metcon (Time)
4 RFT SCALED OPTION
200 M Run or Row
10 Med Ball Cleans 14/10#
15 Sit Ups
20 Mountain Climbers
each knee to tricep = 1 mountain climber.
200 M Run or Row
10 Med Ball Cleans 14/10#
15 Sit Ups
20 Mountain Climbers
each knee to tricep = 1 mountain climber.
Bonus Abs
3×40 heel taps