Tuesday, 5/15/18

Metcon

Metcon (AMRAP – Reps)

EMOM 16
Min 0,4,8,12 – 12/10 Cal Row
Min 1,5,9,13 – AMRAP push-ups
Min 2,6,10,14 – 50 Double unders
Min 3,7,11,15 – AMRAP Sit-ups

Total score = (Push ups+Sit ups) – Any missed reps of Rowing + Double unders
If you don’t have DUs, 15 DUAs or 120 SIngles

Gymnastics

Metcon (No Measure)

Bar Muscle up progression

(10min)
C2B pull-ups, Jumping Muscle-ups, Band assisted, Multiple MUs

Metcon

Metcon (Time)

For time,
5 Rounds of
12 Wall Ball shots 10ft/9ft 20/14#
12 Toe to bars

(11min)

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