Gymnastics
Metcon (2 Rounds for reps)
E2MOM 16
0,6,12 – 4-7 Muscle ups
2,8,14 – 72ft to 90ft Handstand walk or 8-10 wall walk
4,10 – 2 minutes break
0,6,12 – 4-7 Muscle ups
2,8,14 – 72ft to 90ft Handstand walk or 8-10 wall walk
4,10 – 2 minutes break
Scales: 1MU=4MUT(Muscle up transition)=4 ring rows+ring dips
1 wall walk = 3 second feet on the wall plank hold
Record total reps of MUs/MUTs/RR+RD and total distance of handstand walk/reps of wall walk/time for holding wall plank
1 wall walk = 3 second feet on the wall plank hold
Record total reps of MUs/MUTs/RR+RD and total distance of handstand walk/reps of wall walk/time for holding wall plank
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 21
400m run
100 double unders or 300 Singles
400m run
100 double unders or 300 Singles
For 400m run, run 4 laps in the parking lot
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