March 19, 2019
191903
Warm-up
2 Rounds:
1:00 Row + :30 Reverse Samson Stretch
:45 Moderate Row + :30 Walkouts
:30 Fast Row + 10 Pushups + 5 Barbell Strict Press
:15 Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans
1:00 Row + :30 Reverse Samson Stretch
:45 Moderate Row + :30 Walkouts
:30 Fast Row + 10 Pushups + 5 Barbell Strict Press
:15 Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans
Metcon
Metcon (Time)
Every 5 Minutes for 5 Rounds:
15 Burpee Box Jumps
12 Dead Lifts
9 Hang Power Cleans
6 Push Jerks
RX= 135/95, 24/20"
Score is slowest Round!
Leave A Comment