10 Jan 2022
Weightlifting
Metcon (Weight)
4 sets/1:00 rest
4 deadlift (70%)
12 DB bench press (any #)
4 deadlift (70%)
12 DB bench press (any #)
Metcon
Metcon (Distance)
20 min cap…
5 rounds:
5 pullup
10 pushup
15 air squats
into…
Max distance Row in the remaining time
5 rounds:
5 pullup
10 pushup
15 air squats
into…
Max distance Row in the remaining time
score = rowing distance