31 Aug 2021
Metcon
Metcon (Time)
3 rounds:
3 wall walks
12 T2B
5 squat cleans
12 T2B
3 wall walks
rest 2 min
3 wall walks
12 T2B
5 squat cleans
12 T2B
3 wall walks
rest 2 min
SQUAT CLEAN WEIGHTS:
70% for round 1
75% for round 2
80% for round 3
23 min time cap
Core Work
Metcon (AMRAP – Reps)
now that your core is nice and tired…
7 min AMRAP
Max effort elbow plank
*every time you break, do 10 Slamball (30/20)
7 min AMRAP
Max effort elbow plank
*every time you break, do 10 Slamball (30/20)
score will be total seconds held in the plank by the end of the 7 mins. each 1 sec = 1 rep
