Thursday, 3/30/17

Metcon

Metcon (AMRAP – Reps)

EMOM 18
Minute 0,3,6,9,12,15- 9 Toe to bars
Minute 1,4,7,10,13,16- 6 5second negative pul ups
Minute 2,5,8,11,15,17- 15 Wall ball shots 10ft/9ft 20#/14#

180 reps if you don’t miss any rep

Metcon (Time)

For time,
25 Wall Ball Sit up 20/14#
1 Muscle up
20 Wall Ball Sit up
2 Muscle up
15 Wall Ball Sit up
3 Muscle up
10 Wall Ball Sit up
4 Muscle up
5 Wall Ball Sit up
5 Muscle up

(14min)
1 MU=4MUT=4Ring rows+4Ring dips

 

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