9 Nov 2021
Weightlifting
Back Squat (5-4-3-2-1 (E2M))
63-73-78-83-88%
Metcon
Metcon
20 min EMOM:
min a) 100m run + AMRAP strict pullup
min b) 100m run + AMRAP pushups
min c) 100m run + AMRAP air squats
min d) REST
min a) 100m run + AMRAP strict pullup
min b) 100m run + AMRAP pushups
min c) 100m run + AMRAP air squats
min d) REST
each interval will be scored seperately below…
Metcon
Metcon (AMRAP – Reps)
total number of strict pullups in the metcon
Metcon
Metcon (AMRAP – Reps)
total number of pushups in the metcon
Metcon
Metcon (AMRAP – Reps)
total number of air squats in the metcon