Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
50’/Side One leg Hop of Gym
10/10 Banded Side Step
5 Box Jumps + Step Down
10 Plate G2OH
0-15 Min RT
Metcon (Time)
For Time:
150 Double Unders
75 Wall Balls @ 20/14
75 DB Snatch @ 50/35
50 T2B
*Every time you break you rest for 20 Seconds*
15-45 Min RT
**16 Min time Cap**
Variation 1:
100
60
60 @ 35/25
40
Variation 2:
250 Single Unders
60 @ 14/10
60 @ 25/15
40 AbMat Sit ups
Metcon (Weight)
Zercher Good Morning
4 x 8
Rest 60-90 Sec
Tempo: 3-0-X-0
45-55 Min RT