Gymnastics
Metcon (No Measure)
EMOM 16
Min 0,4,8,12 – 4 Bar Kips
Min 1,5,9,13 – 5 YTW @2.5# or 5# plates on each hand
Min 2,6,10,14 – Box Jump to Low catch and 4 Ring dips
Min 3,7,11,15 – 2 Peekaboo swings or 4 Toe to rings
Min 0,4,8,12 – 4 Bar Kips
Min 1,5,9,13 – 5 YTW @2.5# or 5# plates on each hand
Min 2,6,10,14 – Box Jump to Low catch and 4 Ring dips
Min 3,7,11,15 – 2 Peekaboo swings or 4 Toe to rings
Metcon
Metcon (Time)
For time,
60 Situps
50 Toe 2 Bars
40 GHD situps / Weighted situps 50/35
30 Pull-ups
20 Strict pull-up
10 Bar MU
60 Situps
50 Toe 2 Bars
40 GHD situps / Weighted situps 50/35
30 Pull-ups
20 Strict pull-up
10 Bar MU
(28min)
Scaled (Beginners)
50 Situps
40 Hanging Knee raises
30 Jumping pull-ups
20 Ring row
10 Low ring transition
50 Situps
40 Hanging Knee raises
30 Jumping pull-ups
20 Ring row
10 Low ring transition
Scaled (Intermediate)
40 Situps
30 T2B
20 Weighted Situp 50/35
20 Pull-ups
10 Strict pull-ups
5 Bar MU
