5.1.2019
Speed
4×400 M Sprint
Metcon (Time)
min 0-4
Row 750 meters/500 Meters
Row 750 meters/500 Meters
Metcon (Time)
min 4-8
2 RFT
20 Front Squats 75/55 (rx+) 115/75
20 Push Ups
2 RFT
20 Front Squats 75/55 (rx+) 115/75
20 Push Ups
Metcon (Time)
Min 8-12
12 Manmakers 30/20
Push up row, push up row, squat clean thruster
(rx+) 50/35
12 Manmakers 30/20
Push up row, push up row, squat clean thruster
(rx+) 50/35
Metcon (Time)
Min 12-16
2 Rounds for Time
Run 100M
1 Rope Climb (rx+) legless
2 Rounds for Time
Run 100M
1 Rope Climb (rx+) legless
Metcon (Time)
min 16-20
For time
100 Sit Ups
For time
100 Sit Ups