12/7/16

Weightlifting
Front Squat ((70%/5)4)
Metcon
Fire alarm
“Rx”
3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees
50/35 Calorie Row
3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees
50/35 Calorie Row
3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees
“scaled”
3 Rounds:
7 Thrusters (35/45#)
7 Ring Rows
7 Burpees
50/35 Calorie Row
3 Rounds:
7 Thrusters
7 Ring rows
7 Burpees
50/35 Calorie Row
3 Rounds:
7 Thrusters
7 Ring rows
7 Burpees

5 min delay heat starts for rower or if no rower sub 800m run

 

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