10/13/18

Metcon
Stop, Drop, & Roll
OPEN

Teams of 3
For Time (30 Minute Cap):

1 Mile Weighted Run (50/40)
150/100 Cal Echo Bike
100 Hang Power Cleans (135/95)
80 Thrusters (135/95)
60 Squat Cleans (135/95)

PERFORMANCE
(115/80)

FITNESS
(95/65)

RX+
Hang power snatch (135/95)
Overhead squats
Squat snatches

Wod notes:
200/140 Cal Schwinn Bike

If unable to run sub,
2000/1600 meter row (high damper)
120/84 cal echo bike (no arms)

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