Saturday, 4/30/16

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Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run

Gymnastics
Rope Climb Progression  (Not for score )
Not for time (20min)
4 Rope pull up or get up
10 Foot work with the band
10 Get up on a box holding pull up bar
3 x 10 sec hold on the rope
1 11ft Rope climb (only if you have it)
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 minutes
9 Lateral box jumps 20″
9 C2B pull-ups
Rest 90 seconds
AMRAP 3 minutes
6 Lateral box jumps 20″
6 C2B pull-ups
Rest 90 seconds
AMRAP 3 minutes
3 Lateral box jumps 20″
3 C2B pull-ups

 

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