Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Clean (10×2 Squat Cleans plus 1 Front Squat)

Metcon

Metcon (AMRAP – Reps)

1 Round of 9 Pull-ups/9 Thruster/ 27 Double Unders. Rest 2:00 and repeat for 5 total rounds. Each round is a sprint.

Adv: 135/95

Rx: 95/65

Scaled 65/45 and 2 to 1 Singles

Endurance

Metcon (Time)

5000m Row at a 65% pace

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