22 July 2021
Metcon
Metcon (Weight)
10 min EMOM:
min A) 5 Deadlift (60% of 1RM)
min B) 10 Wallball (20/14)
min A) 5 Deadlift (60% of 1RM)
min B) 10 Wallball (20/14)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
DB squats (50/35)
Box jumps (24/20)
Ring dips (RX+ has to use the high rings/muscleup the first rep)
DB squats (50/35)
Box jumps (24/20)
Ring dips (RX+ has to use the high rings/muscleup the first rep)
13 min Cap
Accessory Work
Metcon (Time)
100 Strict press with an empty bar (45/33)
dont drop my empty barbells please, theyre fragile.
