April 22, 2017

21
Apr

April 22, 2017

METCON Test
8 minute AMRAP
15 calories air bike
5 squat snatch Rx 135/95 Master 105/45
3 bar muscle ups (6 chest to bar pull-ups)

rest 10 minutes

8 minute AMRAP
18 calorie row
6 squat clean 155/105 Master 115/75
9 chest to bar pull-ups (scale = pull-ups)

ALTERNATE METCON
8 minute AMRAP
10 calories air bike
5 hang power snatch
5 air squats
6 bar row or ring row

rest 10 minutes

8 minute AMRAP
12 calories row
6 hang power clean
6 front squats
6 bar row or ring row

MIDLINE
1 sets of:
200m sandbag carry