04/28/2022
Front Squat (5 Rep Max)
Metcon (Time)
3 Rounds:
0:00-5:00
(Rx)
21(M)/15(F) Calorie Row
15 Wallballs
9 Burpees
0:00-5:00
(Rx)
21(M)/15(F) Calorie Row
15 Wallballs
9 Burpees
(Rx+)
30(M)/21(F) Calorie Row
20 Wallballs
10 Burpees
Sub Row for 21/15 Cals on Bike or 400 m. run
Record slowest round
Metcon
Optional Accessory Work
5×10 Tempo Pistols
Opt.2 -Build- 5×5 @ 77.5% of 1RM
Opt. 3 -Accessory Work-