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Components

Metcon

Settings

Workout

FFL WOD

Warm-up

3 ROUNDS
200m Run
8 Push-Up to Pike
8 Med Ball DL
8 Med ball Front Squats
8 DB Strict Press

Into..
Review movements

Partner Workout

Metcon (Time)

TEAMS OF 2

3 ROUNDS FOR TIME
400m Run (together)
30 MB Cleans (20/14)(14/10)
30 DB Push Press (35/25)(20/15)
30 burpees

(Score is Time)

KG DB: (22.5/15)|(15/9)
KG BB: (50/35)|(35/25)

RX +
4 rounds
50/35
30/20 MB

Scaled
200m run
Less weight
20 reps of each movement
Up Downs

*Partition reps as needed
*25 min cap

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, April 03, 2021

Male Clients

Female Clients

Lacy
McKinley

0830 FFL Free Community W...

21:52

1st round RX, 2&3 scaled run to 200 m. Partner with Jordyn