10/19/18

Weightlifting
Front Squat
(Tempo Heavy Single)
5 seconds down, 3 second pause
Metcon
Nine Yards
OPEN-PERFORMANCE
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row or Bike
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row or Bike
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row or Bike
….
Up by (3’s) until finish

FITNESS
(65/45)
**Scoring Chart:**
Finish 3’s: 9 Reps
Finish 6’s: 27 Reps
Finish 9’s: 54 Reps
Finish 12’s: 90 Reps
Finish 15’s: 135 Reps
Finish 18’s: 189 Reps
Finish 21’s: 252 Reps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s