Gymnastics
Metcon (4 Rounds for reps)
EMOM 16
Minute 0,4,8,12- AMRAP1 Strict Chin-ups*
Minute 1,5,9,13- AMRAP1 Ring-dips
Minute 2,6,10,14- AMRAP1 KB Swings 1.5/1pood
Minute 3,7,11,15- AMRAP1 Box Jump 24/20
Minute 0,4,8,12- AMRAP1 Strict Chin-ups*
Minute 1,5,9,13- AMRAP1 Ring-dips
Minute 2,6,10,14- AMRAP1 KB Swings 1.5/1pood
Minute 3,7,11,15- AMRAP1 Box Jump 24/20
*Use a band if you don’t have strict chin-ups
Metcon
Metcon (Time)
For time,
Run 800m
3 rounds
30 Wall Ball Shots 10ft/9ft 20#/14#
10 C2B pull ups
5 Handstand Push-ups
Run 800m
Run 800m
3 rounds
30 Wall Ball Shots 10ft/9ft 20#/14#
10 C2B pull ups
5 Handstand Push-ups
Run 800m
(24min cap)
1C2B pull up=2 pull ups = 3 Ring rows
1Hspu=3Push-ups
Leave a comment