12/8/18

Metcon Clean House OPEN & PERFORMANCE – 5 Rounds (In a 4 Minute Window): 400 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) – 2 Minutes Rest Between Rounds. – FITNESS (95/65) – *The score at the end of the five rounds is total squat cleans completed. If unable to run, complete one of the following: 28/20 Calorie Echo Bike 40/28 Calorie Schwinn Bike Continue reading 12/8/18

12/5/18

Metcon Bar Star OPEN & PERFORMANCE Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) *Rest 3 Minutes* AMRAP 7: 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) *Rest 3 Minutes* AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) – FITNESS Bench Press (75/55, 95/65, 105/75) Hang Squat Clean (75/55, 95/65, 115/80) Deadlifts (135/95, 155/105, 185/135) – *The score for each round is the total reps completed at the final bar. Continue reading 12/5/18

12/3/18

Metcon Freedom Sauce OPEN – AMRAP 3 21 Overhead Squats (95/65) 21 Lateral Bar Burpee Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18Lateral Bar Burpee Max Calorie Row Rest 3:00 AMRAP 3 15 Overhead Squats (135/95) 15 Lateral Bar Burpee Max Calorie Row Rest 3:00 AMRAP 3 12 Overhead Squats (155/105) 12 Lateral Bar Burpee Max Calorie Row – PERFORMANCE (75/55),(95/65),(115/80),(135/95) – FITNESS (65/45),(75/55),(95/65),(115/80) if no rower sub bike Continue reading 12/3/18