21 Dec 2021
Weightlifting
Metcon (Time)
for total time:
15 clean and jerk (60%)
rest 2 min
10 clean and jerk (70%)
rest 2 min
5 clean and jerk (80%)
15 clean and jerk (60%)
rest 2 min
10 clean and jerk (70%)
rest 2 min
5 clean and jerk (80%)
13 min cap
any variation of clean and jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
15/12 cal bike or row
12 Slamball (30/20)
9 strict pullup
-2 min rest after each round-
15/12 cal bike or row
12 Slamball (30/20)
9 strict pullup
-2 min rest after each round-
