Metcon
Metcon (No Measure)
Rope Climb Practice
(7min)
Metcon (AMRAP – Reps)
EMOM 16
Min 0,4,8,12- AMRAP Rope climb
Min 1,5,9,13- 8 Burpees to 6″ target
Min 2,6,10,14- 10 KB swings 2/1.5 pood
Min 3,7,11,15 – Rest
Min 0,4,8,12- AMRAP Rope climb
Min 1,5,9,13- 8 Burpees to 6″ target
Min 2,6,10,14- 10 KB swings 2/1.5 pood
Min 3,7,11,15 – Rest
Post total reps complete
1 Rope climb = 1 Rope Get-up + 5 second Rope stand
1 Rope climb = 1 Rope Get-up + 5 second Rope stand
Metcon (Time)
For time,
3 Rounds of
50 Double unders
50 Back Extensions (supermans)
3 Rounds of
50 Double unders
50 Back Extensions (supermans)
(16min)
35 DUA if you don’t have DU
35 DUA if you don’t have DU
GYM1010 
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