Monday 3/9/2015

Battleground, Norwalk – Level 1

Late Arrivals: 3 rds for time 10 Burpees 10 Wall balls

Weightlifting

Squat Clean and Jerk (Push Jerk, Thruster, or Split -60% every :90 )

Metcon

Metcon (AMRAP – Reps)

16 Min AMRAP

60 Calorie Row

30 Cleans

50 Wall Balls

25 Burpees

40 Double Unders

20 Muscle ups

Rx: 135/95 20/14 to 10/9 Muscle ups

Scaled: 95/65 3 to 1 Singles Pullups

Find a scaling that works for you.

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