11/16/2018
Front Squat (2-2-2-2-2)
3 second lowering + 2 seconds up. Build to a heavy double while maintaining tempo.
Metcon (Time)
For Time:
10!
Shoulder to Overhead, 95/65#
Burpees Over the Med Ball
Med Ball Situps, 20/14#
10!
Shoulder to Overhead, 95/65#
Burpees Over the Med Ball
Med Ball Situps, 20/14#
Record time to complete.
Competition standard:
115/85#
GHD Sit Ups
Masters:
65/45# barbell
14/10# med ball
Scales:
75/55# or less
Step overs or regular burpees
14/10# med ball