Thursday- Open Gym

Battleground, Norwalk – Level 1

Advanced Work

Metcon (AMRAP – Reps)

Team Work Out

“Black Jack”

The clock is continuously running. Score Is total reps completed.

Rx/Masters Rx

Max Reps in 3 min:21 Thrusters/21 HSPU/ Max Bar Muscle ups

Max Reps in 2:30: 21 Thrusters/21 HSPU/ Max C2B Pullups

Max Reps in 2:00 21 Thrusters/21 HSPU/Max Pullups

Thruster weight 135# Male /95# Female

Scaled/Masters Scaled

Max Reps in 3 min: 21 Thrusters/21 OTB Burpees / Max Pullups

Max Reps in 2:30: 21 Thrusters/21 OTB Burpees/ Max Knees to 90

Max Reps in 2:00 21 Thrusters/21 OTB Burpees/Max Ground to Over the Shoulder 50#/30#

Thruster Weight Male 95#/ Female 65#

Beginner

Max Reps in 3 min: 21 Thrusters/21 OTB Burpees / Max Pull Up

Max Reps in 2:30: 21 Thrusters/21 OTB Burpees/ Max Knees to 90

Max Reps in 2:00 21 Thrusters/21 OTB Burpees/Max Ground to Over the Shoulder 50#/30#

Thruster Weight Male 75#/ Female 45

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