09.13.22
Performance & Fitness
Metcon (AMRAP – Reps)
In a 15:00 window:
Buy-in: 1 Mile run or 4000m C2 Bike
Max Reps in the remaining time:
Strict Pull-ups or Ring Rows
Double DB Strict Press (35/20)
Buy-in: 1 Mile run or 4000m C2 Bike
Max Reps in the remaining time:
Strict Pull-ups or Ring Rows
Double DB Strict Press (35/20)
Coach’s Notes: After the run or row you will complete a max set of Strict Pull-ups then move on to max reps DB Strict Press. Move back to pull-ups and continue in that fashion until the clock hits 15:00 is up. Your score is total pull-ups and strict press accumulates.
Core Work
Metcon (AMRAP – Reps)
Accumulate:
40-60 Hollow Rocks
40-60 Hollow Rocks