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Components

Metcon

Settings

Workout

Saturday

Warm-up

Active Stretching 5-6 min

Into..

AMRAP x 8 MINUTES
*each partner completes
5 WB Front Squats
5 WB Strict Press
5/5 DB DL
10 cal row or 8 cal bike

Into..

Review WB shots/DB snatch

Partner Metcon

Metcon (Time)

IN TEAMS OF 2...
FOR TIME
100 Wall Balls (20/14)|(14/10)
100 Cal Row or 70 cal bike
100 Alt DB Snatch (35/25(25/20)
60 Wall Balls
60 Cal Row or 70 cal bike
60 Alt DB snatch

(Score is Time)

If its a big class start at different movements

*22 min cap

RX+
50/35

Scaled
Less weight
60/60/60...30/30/30

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