Friday, 9/14/18


Because we have only 2 rowers, we will rotate the class if we have 3 or more ppl.
If we have 3 or 4, 2 ppl start with Metcon A and other 2 start with Metcon B. If we have 5-8 in one class, a half of the class will start with Metcon A, and the other half start with Metcon B.

A: Metcon (AMRAP – Reps)

10 rounds of
1min Rowing for kcal
15sec rest
30sec Shoulder press 95/65
15sec rest

Post total calories rowed and shoulder press reps competed for the score

If we have 3-4 athletes in this group, 2 people will start from 1min Rowing, 2 others start from 15sec rest

B: Metcon (AMRAP – Rounds and Reps)

10 Burpees
25 Double Unders

5 Double under attempts if you don’t have DU.

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