October 25, 2021

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102521

Strength

Push Jerk (Build to a 5RM)

Metcon

Metcon (Time)

For time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")

10′ Cap

L1 = As written
L2 = 75/55# Barbell
L3 = 45/35#, 20/15 Cal Row, 15 Burpee Box Jumps

05.21.22 Metcon (Time) 50-40-30-20-10 Calorie Row Ab-mat Sit-Up Burpee

05.20.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 70%) Metcon (Time) 5 Sets 10/8 Cal Echo Bike Sprint

6am – 6pm

7am – 5pm