11/4/16

Weightlifting
Back Squat (60%/3,70%/3,(75%/3)2,(80%2)2)
Metcon
For time:
“RX”
Buy-in: 1,000m Row
Directly into:
21-15-9
Overhead Squats (115/80#)
KB Swings (70/53#American)
“Scaled”
For time:
Buy-in: 1,000m Row
Directly into:
21-15-9
Overhead Squats or Front Squats depending on flexibility (45/35#)
KB Swings (18/26#)
*Only if no rower then sub with 1000m Run

 

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