March 4, 2019
190304
Warm-up
Every 3:00 for 3 Rounds:
:45 Slow Row or Bike
3 Strict Pull Ups
6 Push Ups
12 Air Squats
:15 Fast Row or Bike
Strength
Back Squat (Weight)
5 @ 70%
4 @ 75%
3 @ 80%
1 @ 83%
1 @ 86%
1 @ 89%
4 @ 75%
3 @ 80%
1 @ 83%
1 @ 86%
1 @ 89%
*Rest 2" between Sets!
Metcon
Metcon (AMRAP – Reps)
1 Minute Wall Balls 20/14
1 Minute Strict Pull Ups
1 Minute Row
Rest 1 Minute
1 Minute Strict Pull Ups
1 Minute Row
Rest 1 Minute
4 Rounds
Score is Total Reps
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