6/15/16
Metcon (AMRAP – Rounds)
30 minute EMOM
Rx:
1) 10 ring dip
2) 12 GHD
3) 14 goblet squat 70/53#
4) 16/14 calorie row
5) rest
Rx:
1) 10 ring dip
2) 12 GHD
3) 14 goblet squat 70/53#
4) 16/14 calorie row
5) rest
Scaled:
1) 10 ring dip progressions (red or purple only)
2) ab mat sit-ups
3) 14 goblet squat 53/35#
4) 12/10 calorie row
5) rest
If an athlete fails to complete the work inside of a minute, the workout turns into an AMRAP.