7/19/16
Metcon (Time)
Begin by running a 400m run with a plate overhead. Rx athletes will carry a 25/15# plate while scaled athletes will carry a 10/5# plate. You will run in and start constructing your barbell with that weight, grab another plate and run another 400m run carrying the plate overhead. Finish building your bar with the second plate and then begin…
3 RFT
Rx:
10 hang power cleans, 95/65#
10 burpees OTB
10 bent over rows (Pendlay), 95/65#
10 barbell push-ups
Scaled:
10 hang power cleans, 65/45#
10 burpees OTB
10 bent over rows (Pendlay), 65/45#
10 push-up progressions