9.8.2021
Warm-up
Push Press (4×4 75%)
Metcon (AMRAP – Rounds and Reps)
21 Min Amrap
100 M Farmers Carry use old bumper plates 25/15 + 45/25 (1 in each hand)
20 Wall Balls 20/14 + 30/20
200 M Run
10 Med Ball Cleans
20 Med Ball Sit Ups
100 M Farmers Carry use old bumper plates 25/15 + 45/25 (1 in each hand)
20 Wall Balls 20/14 + 30/20
200 M Run
10 Med Ball Cleans
20 Med Ball Sit Ups
Metcon (,)
Scaled Metcon
21 Min Amrap
100 M Farmers Carry use old bumper plates 15/10 1 in each hand
20 Wall Balls 10/8
200 M Run or Row
10 Med Ball Cleans
20 Med Ball Sit Ups,Scaled Metcon
21 Min Amrap
100 M Farmers Carry use old bumper plates 15/10 1 in each hand
20 Wall Balls 10/8
200 M Run or Row
10 Med Ball Cleans
20 Med Ball Sit Ups
21 Min Amrap
100 M Farmers Carry use old bumper plates 15/10 1 in each hand
20 Wall Balls 10/8
200 M Run or Row
10 Med Ball Cleans
20 Med Ball Sit Ups,Scaled Metcon
21 Min Amrap
100 M Farmers Carry use old bumper plates 15/10 1 in each hand
20 Wall Balls 10/8
200 M Run or Row
10 Med Ball Cleans
20 Med Ball Sit Ups
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Metcon (Weight)
6 min emom 40%
3 clean pulls
2 high hang cleans
2 hang cleans
3 clean pulls
2 high hang cleans
2 hang cleans
High-Hang Clean (3×2 60%)
Hang Clean (2×2 70%)
Power Clean (2×2 80%)
Clean (2×2 full 80%, 4×1 Full 80+%)
50 ft bear crawl, soldier kick
10 PVC pass thru, OHS, Round the world
Empty bar – 10 push press