STRENGTH
1 ) Weighted Chin-up: 1RM. Rest 2:00
Options:
– Bodyweight, Accumulate 20 challenging reps using a slow + controlled tempo
– 2121
– Partner Assisted: Accumulate 20 challenging reps
– Beginner: Accumulate 50 Barbell Rows
METCON
”Roundabout”
For total time:
21 S20H (135, 95)
800 Meter Run
Rest 2:00
15 S20H (155, 105)
600 Meter Run
Rest 2:00
9 S20H (185, 115)
400 Meter Run
Rx+:(135, 95) (185, 115) (205, 125)
L3: (115, 75) (155, 105) (165, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)
22:00 Cap Including Rest