Monday, December 4

December 4, 2017

 

Metcon (AMRAP - Reps)

2 Rounds, Not For Time:
20/15 Calorie Row
2 Sets of 25% Max Unbroken Muscle-ups

Scale: 5 Kips Bar or Ring, 5 Pullups, 5 Dips or pushups

 

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

 

Pausing Snatch (6 x 2)

2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level

 

Back Squat (EMOM x 5)

On the Minute x 5:
5 Back Squats – 74%

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