Friday

Battleground, Norwalk – Level 1

We will have open gym at Norwalk on Saturday starting at 8:30am followed by class at 10am

Weightlifting

Metcon (AMRAP – Reps)

10 Min EMOM Every minute for 6 min.. 2-3 Snatch Pulls. Followed by every min for 4 min of 2 power snatches. Increase weight from last week.

Metcon

Metcon (Time)

ADV: 500m Row/40 GHD Situps/20 Burpee Box jump Overs/ 10 OHS 205/145. People doing the rx weight in the OHS will have the first option for the GHDs. Scaled: Abmat situps 70% of your 1rm OHS

Advanced Work

Metcon (Time)

3 rounds for time : 10 Dumbbell Snatches Each arm 70/50 2 legless rope climbs.

Endurance

Metcon (Distance)

30-45 min of activity at a low to moderate pace.

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