11/7/2018


METCON

Every 4:00 x 4 Sets:
Run 400 Meters
12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps)
Then right into:
Every 4:00 x 4 Sets:
Bike x 18/15 Calories
15 G20H w. plate (45, 25)
Then,
AMRAP 4:
KB March in Place x Max Reps
*Favor your weaker side
*1 KB in Front Rack. Alternate Sides (53, 35)
*Score = slowest split from sections 1/2.
*Athletes choice of scaling options on step-ups/G20H
*Alternate Options for Bike: 21/18 Calorie Row or 18/15 Cal Ski Erg

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