19 May 2021
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
200m run
10 pullups
-rest 1 min-
9 min AMRAP:
200m Run
20 pushups
-rest 1 min-
9 min AMRAP:
200m Run
30 air squats
200m run
10 pullups
-rest 1 min-
9 min AMRAP:
200m Run
20 pushups
-rest 1 min-
9 min AMRAP:
200m Run
30 air squats
(RX+ is wearing a weighted vest 20/14#)
Accessory Work
Metcon (AMRAP – Reps)
3 min AMRAP:
(Strict Pullup for RX+)
[Dead Hang for RX]
(Strict Pullup for RX+)
[Dead Hang for RX]
For RX your score will be the total number of seconds you accumulate in a dead hang within those 3 minutes (example: 1:30 of time in a dead hang = 90 reps)