Thursday, 9/20/18


Back Squat (@(80%+16.5#)x3x5)

(20min) Minimum 2 minutes break between working sets


Metcon (AMRAP – Reps)

As team of 2,
Synchronized Burpees

1.Each burpee must be performed perpendicular to and facing
the barbell. The athlete’s head cannot be over the barbell. The
chest and thighs touch the ground at the bottom. To ensure the
athletes remain perpendicular to the barbell on each rep, the
center of each athlete’s chest must be on the line, and the feet
and hands must be straddling the line. Both athletes’ chests
must be on the floor at the same time for the rep to count.
In the Rx’d division, stepping backward or forward is not
permitted. Each athlete’s feet must jump back when getting
down on the floor and jump forward when standing up. In
the scaled division, stepping backward and forward will be
2.The athletes must jump over the barbell from both feet and
land on both feet to complete the rep. Single-footed jumping
or stepping over is not permitted in the Rx’d division.
In the scaled division, stepping over the barbell will be
3. The next rep will begin on the opposite side, facing the

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