10/11/16

Metcon (AMRAP – Reps)
“RX”
AMRAP 5:
Buy-in: 150 Double-unders
12 Thrusters (95/65#)
12 Chest-to-Bar Pull-ups
Rest 5:00
AMRAP 5:
Buy-in: 100 Double-unders
9 Thrusters (115/80#)
12 Toes-to-Bar
Rest 5:00
AMRAP 5:
Buy-in: 50 Double-unders
6 Thrusters (135/95#)
12 Pull-ups
“Scaled”
AMRAP 5:
Buy-in: 300 Singles or 75 Double-unders
12 Thrusters (45/35#)
12 Hard ring rows(pull to low chest)
Rest 5:00
AMRAP 5:
Buy-in: 200 singles or 50 Double-unders
9 Thrusters (45/35#)
12 Knee to Elbow or V-ups
Rest 5:00
AMRAP 5:
Buy-in: 100 singles or 25 Double-unders
6 Thrusters (45/35#)
12 Ring Rows
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