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Components

Metcon

Settings

Workout

Friday, July 23rd 2021

A. General
3 rounds
30 sec Row or Bike
30 sec Inch worms

B. Mobility
Rotating scorpions
60 seconds

C. Specific
3 sets
10 sec Wall facing HS hold
5 Bench press @ascending

Gymnastics

A: Metcon (Weight)

3 sets
5-10 Bench press @60%
30 sec HS hold

Rest 90 seconds between sets

Score: Weight used across each set
TC: 12mins

Scaling options
Beginner
3 sets
5-10 Bench press @light-mod
30 sec Hand plank hold

Intermediate
3 sets
5-10 Bench press @60%
30 sec Piked HS hold

COMP
3 sets
5/side Bottom up KB Strict Press
30 sec practice free HS hold

Metcon

B: Metcon (4 Rounds for time)

4 rounds, each for time
200m Run
25 DB Deadlift @2x50/35lbs
6 Bar Muscle-ups
Rest 1 minutes

Score: Time of each round
TC: 18mins

Scaling options
Beginner
4 rounds, each for time
100m Run
15 DB Deadlift @2xlight
6 Jumping pull-ups @2sec down
Rest 1 minutes

Intermediate
4 rounds, each for time
200m Run
25 DB Deadlift @2x35/25lbs
6 CTB or Assisted CTB
Rest 1 minutes

COMP
As written

Extra Accessory

Metcon (No Measure)

Tall kneeling Banded angels
3 x 10
Rest 45 seconds between sets