Warm Up :
Coaches Choice Warm Up Game
Metcon Prep :
Metcon Prep
w. partner
8 Wallballs each
8 Russian Swings each
4 Pull-ups each
Metcon :
12 RFT with a partner:
10 Thrusters (95, 65)
10 KBS (53, 35)
10 Pull-ups
*One athlete complets a full round at a
time
Rx+:(C2B Pull-ups)
L3: (75, 55)
L2: (65, 35) (35, 25) (BA Pullups)
L1: (45, 25) (35, 25 Rus Swing) (Ring
Rows)
30:00 Cap
Accessory :
50-100 Banded Pushdowns
50-100 Banded Pull-aparts