27 July 2020
Metcon
Metcon (Time)
7 RD
5 Push-ups
5 Bent Over Rows
5 Power Snatches
5 Push-ups
5 Bent Over Rows
5 Power Snatches
Then Immediately Perform
1RD
30 Lungesters (95/65)[75/55]
15 FIRM CAP
Finisher
Metcon (AMRAP – Reps)
5 RD
:10 Front Squat (Metcon #)
:50 Air Squat
:10 Front Squat (Metcon #)
:50 Air Squat
Class Clock
Metcon
0-10 WU
10-15 WOD Demo/Prep
15-30 WOD
35-40 Finisher Prep
40-45 Finisher
45-55 Clean up
10-15 WOD Demo/Prep
15-30 WOD
35-40 Finisher Prep
40-45 Finisher
45-55 Clean up