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Metcon

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Workout

Speed Bump

You could see this as an AMRAP, but try and view it as for time. Which means scale accordingly. Identify the strengths of your teammates, and use them. Split it up smart, don't go to failure, and just keep moving. Nice and easy.

Open - Performance - Fitness

Metcon (Time)

Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

For Mixed Teams, complete one of the following:
2 Guys, 1 Girl: 90 Assault
2 Girls, 1 Guy: 85 Assault

For teams that don’t finish, record total reps completed.

Whiteboard:

Saturday, January 12, 2019

Male Clients