11/1/16

Metcon
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Wallballs 20/14
Rest 4:00
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Wallballs 20/14
Rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Wallballs 20/14
“Fb”
Max Bike Cals
“Scaled”
Barbell (45/35)
Wallball (14/10)

Score is total wallballs
Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken HSPU
Advanced:  EMOMx7:  9 unbroken HSPU
Intermediate:  EMOMx7: 6 unbroken HSPU
Beginner:  EMOMx7: 3 unbroken HSPU
“Scaled”
Seated db press or box Handstand push-ups

 

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