Tuesday

Battleground, Norwalk – Level 1

Warm-up

Skill Work

Pull-ups (ring rows/hold and lowers/swings/butterfly)

Spent 5-10 Min working on pullups or some variation

Metcon

Metcon (Time)

10 Rounds of 6 Deadlifts/12 Box Jumps

Alternate partners each round

Adv: 275/185 30/24

Rx: 225/155 24/20

Scaled 135/95 Step ups allowed

You must change the weight on your bar.

Immediately into 10 round of

6 Cleans/ 50 Double Unders

Adv: 185/125

Rx: 135/95 30 Double Unders

Scaled: 95/65 Single Under

Endurance

Metcon (10 Rounds for time)

10x200m Runs or Rows if it is raining.

Advanced Work

Leave a Reply