8/27/18

Metcon
Powder Keg (AMRAP – Reps)
OPEN & PERFORMANCE
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

FITNESS
(95/65), (105/75), (115/85)
——–
1 Round of Cindy:
5 Pull-ups, 10 Push-ups, 15 Air Squats

-Score is total clean and jerks.

If unable to run, complete one of the following:

For the 600 Meter Run:
750/600 Meter Row
45/30 Cal Echo Bike
60/45 Schwinn Bike

For the 400 Meter Run:
500/400 Meter Row
30/21 Cal Echo Bike
40/30 Schwinn Bike

For the 200 Meter Run:
250/200 Meter Row
15/10 Cal Echo Bike
20/15 Schwinn Bike

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