November 2, 2020

200211

Warm-up
3 Rounds::
1:00 Row or Bike
5 Single Arm Suitcase DB Deadlift (each side)
5 Single Arm DB Snatch (each side)
10 DB Goblet Squats

Strength
Back Squat (Weight)
5 x 5 @ 75-80%

Rest 2:00 between Sets

Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP (ascending Reps)
3-6-9-12-etc…
Devils Press (50s/35s)
10 Box Jump Overs (24/20)

Metcon
Option 2 Fittest Experience Workout 21.1
Metcon (AMRAP – Reps)
6:00 AMRAP:
1 Cluster + 1 Thruster
1 Cluster + 2 Thrusters
1 Cluster + 3 Thrusters
1 Cluster + 4 Thrusters
etc..

Pro/RX Division
225/155#
Masters 35-39 – Masters 40-44
185/135#

Intermediate/Scaled – Teens 16-17 – Masters 45-49 – Masters 50-54
155/105#

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