Tuesday 6/30/2015

Battleground, Norwalk – Level 1

Weightlifting

Split Jerk (7 singles around every 2 min at 80% )

Metcon (10 Rounds for reps)

10 Min EMOM

0 and Even min do 5-10 Strict pullups

1 and Odd min do 5-10 Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

6 Hang Cleans

9 Front Squats

12 Otb Burpees

Rest 2:00

Then 3 Min AMRAP

of 6 Hang Cleans

9 Front Squats

12 OTB Burpees

Beginners 75 and 55

Intermediate 115 and 75

Advanced 155/105

Score is total rounds and reps between both intervals

Endurance

Metcon (Time)

300m Run

300m Row

Rest 1:00

300m Row

300m Run

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