11/22/16

Metcon
“RX”
With a running clock
A.  AMRAP 5 of Burpees Over the Bar
Rest 5:00
B.  AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 4:00
C.  AMRAP 3 of Power Cleans, 135/95
Rest 3:00
D.  AMRAP 2 of Wallball Shots, 20/14
Rest 2:00
E.  AMRAP 1 of Max Unbroken Pull ups
“Scaled”
With a running clock
A.  AMRAP 5 of Burpees over the Bar
Rest 5:00
B.  AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 4:00
C.  AMRAP 3 of Power Cleans, 45/35
Rest 3:00
D.  AMRAP 2 of Wallball Shots, 14/10
Rest 2:00
E.  AMRAP 1 of Max Unbroken Ring Rows
“FB”
With a running clock
A.  AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00
B.  AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 4:00
C.  AMRAP 3 of Power Cleans, 155/105
Rest 3:00
D.  AMRAP 2 of Wallball Shots, 30/20
Rest 2:00
E.  AMRAP 1 of Max Unbroken Pull ups
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