Wednesday

Battleground, Norwalk – Level 1

Late Comers and Signup: 500m Row extra warm up.

Warm-up

Weightlifting

Split Jerk (10 min EMOM: Try to go up in weight each min)

Metcon

Metcon (Time)

21 Hang Clean and Jerks

15 C2B Pullups

9 Box Jump Overs

21 C2b Pullups

15 Box Jump Overs

9 Hang Clean and Jerks

21 Box Jump Overs

15 Hang Clean and Jerks

9 C2b Pullups

Rx: 135/95 24/20

Scaled: 95/65 Step ups allowed and regular pull-ups or banded pull ups

Endurance

Metcon (3 Rounds for time)

1k Run 4:00 Rest 1k Run 4:00 Rest 1k Run

Advanced Work

Metcon (20 Rounds for reps)

20 Min EMOM: HSPU every min. Pick a number that you can sustain every min.

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