12/18/2018
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
1) 100/70 Calorie Row
2) 100 Sit Ups
1) 100/70 Calorie Row
2) 100 Sit Ups
Rest 2 minutes after this section. Record rounds plus reps.
Metcon (AMRAP – Rounds)
15 Minute EMOM:
1) 15 Alternating DB Snatches, 50/35#
2) 200m run
3) 50 Double Unders
1) 15 Alternating DB Snatches, 50/35#
2) 200m run
3) 50 Double Unders
Rest 2 minutes after this section. Record minutes completed successfully.
Scales:
Lighter DB
Fewer double unders or 2:1 single unders
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
1) 100/70 Calorie Assault Bike
2) 100 Russian Twists, 35/25#
1) 100/70 Calorie Assault Bike
2) 100 Russian Twists, 35/25#
Record rounds plus reps.
Scales:
Lighter plate
Free Kill Cliff or Fit Aid if you complete today’s WOD. Come on crew… Challenge yourself!