Metcon
Metcon (AMRAP – Reps)
EMOM 16
Minute 0,4,8,12- 12/10 Kcal row
Minute 1,5,9,13 -10 TTBs
Minute 2,6,10,14 – 8 Ring Dips
Minute 3,7,11,15- 10 Ring rows
Minute 0,4,8,12- 12/10 Kcal row
Minute 1,5,9,13 -10 TTBs
Minute 2,6,10,14 – 8 Ring Dips
Minute 3,7,11,15- 10 Ring rows
Post total reps complete for the score
160/152 total reps if you don’t miss any
160/152 total reps if you don’t miss any
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
50ft Handstand walk
50ft Broad Jump
50ft Lunges
1 rep per 5 ft
50ft Handstand walk
50ft Broad Jump
50ft Lunges
1 rep per 5 ft
5 Around the world with feet on a 20″ box for 50ft Handstand walk
GYM1010 
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