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Friday, January 8, 2021

Metcon (Time)

"Moses's Mustache"
3 Rounds For Time: (6 min time cap)
12 Chest-to-Bar Pull-Ups
9 Burpees
6 Front Squats (185/125)

-Rest 5:00 -

For Time: (6 min time cap)
36 Chest to Bar
27 Burpees
18 Front Squats (185/125)

Master's 45+:
3 Rounds:
12 Pull-Ups
9 Burpees
6 Front Squats (155/105)

-Rest 5:00 -

For Time:
36 Pull Ups
27 Burpees
18 Front Squats (155/105)

After Party!

5 sets:
10 Alternating Dumbbell Bench Press (building in weight but most show control through entire rep)
5-10 Strict Pull-ups (volume based on athlete’s ability - band if needed - show control throughout)

Burn! 12:00pm

Warm Up:
"Roxanne"

AMRAP 15:
12 Box Jumps
9 Goblet Squats
6 Ring Rows
Every 3 mins Starting at 0:00, 12/9 cals on Assault Bike. Ending with the last time @ 15:00

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