Wednesday 4/27/2016

Norwalk, Battleground – Level 1

Weightlifting

Front Squat (5 x3 at 80% )

Metcon

All 3 metcons are done with 2 min rest between.

Metcon (AMRAP – Reps)

3 Min Max Reps

15 Calorie Row

10 Thrusters

Rx 45/25# Dumbbells

Scaled 16Kg/12kg KB or less

Metcon (AMRAP – Reps)

Rest 2 Min Then 3 Min Max Reps

15 Russian KB Swing/30 Double unders

Rx: 32/24

Scaled 24/16

3 to 1 Double Unders and 3 singles count as 1 rep.

Metcon (Time)

Rest 2:00 Min then 10-9-8-7-6-5-4-3-2-1 of Push Press and Box Jumps

Rx 95/65 and 24/20

Scaled: 65/45 and step ups

Leave a Reply