Public Whiteboard

Auto Scroll Page

Components

Metcon

Monday November 9, 2020

WU:

2 Rounds
10 Box Step Ups
10 Scorpions
10 Air Squats
6 Samson/Spidey Lunges

A: Metcon (Weight)

Every 2:30 x 4
5 Back Squats

*Do this at around 82%

B: Metcon (4 Rounds for time)

Every 4:00 x 4
2 Rounds
10 Burpee Box Jump Overs (24"/20")
20 Dumbbell Snatches (50/35)

*If you finish in under 3 minutes, add 2 reps to each movement

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