Metcon (AMRAP – Reps)
Front Squats
Min 0-1 max reps @ 85% of 1RM
Rest min 1-4
Min 4-5 max reps @ 75% of 1RM
Rest min 5-7
Min 7-8 max reps @ 65% of 1RM
Rest min 8-9
Min 9-10 max reps % 55% of 1RM
Metcon (No Measure)
Take 10 minutes and choose a skill(s) to work on!
Rope climbs
Bar muscle ups
Muscle ups
Ring dips
Metcon (Time)
Run
800m
Rest 3 min
400m
Rest 2 min
200m
Rest 1 min
100m