Saturday Sep 11, 2021
  • Classes
    • 8am
    • 930am
    • 11am

2, 5, thru

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Wall Walks
5 scap pull-ups + 10 beat swings
30 Jump Rope (singles, doubles, triples)

4 Rounds, each for time:
3 Rope Climbs
15 Burpee Box Jump Overs 24/20
Rest 1:1

CONDITIONING

60min AMRAP
Run 200m HARD
Walk 200m

MetCon

Class

12min EMOM
min1-4 Power Clean
min5-8 Hang Power Clean
min9-12 High Hang Power Clean
*work to heavy single in each

2min AMRAP, rest 2min, 5min AMRAP, rest 2min, For Time:
100 Double Unders
10 Burpee Box Jump Overs 24/20
15 DBL DB Push Press 50s/35s (RX+ = sHSPU)
20 DBL DB Power Cleans 50s/35s
25 T2B
20 DBL DB Power Cleans 50s/35s
15 DBL DB Push Press (50s/35s) (Rx+ = sHSPU)
10 Burpee Box Jump Overs 24/20

*start from the top each round
*time cap for chipper is 14min