1.12.2022
Sat 1/29 Individual In House Throwdown – Fran
Get signed up! Comp is followed by a birthday party for Coaches Tim & Josh

400m Run (Time)
Max Effort 400m Run

2×400 meter runs, rest 2 minutes record fastest
200 meter run (Time)
200 meter run for time

4×200 m run
1 minute, record fastest
100 Meter Run (Time)
100 Meter Run

6×100 m run, 1 minute rest. record fastest
Metcon (Time)
min 0-4
2 rounds for time
10 Deadlift 205/145 (rx+ 275/185)
25 Sit Ups
Metcon (Time)
min 4-8
2 RFT
8 DL
30 Lunges (bodyweight)
Metcon (Time)
min 8-12
2 RFT
6 DL
40 Double Unders
Metcon (Time)
min 12-16
2 RFT
6 DL
200 M Run

Warm-up
4:30pm WEIGHT LIFTING – select Weight Lifting in the Drop Down Menu then you’ll see the class