Metcon
Metcon (AMRAP – Reps)
EMOM 16
Minute 0,4,8,12 – 15 Push-ups
Minute 1,5,9,13 – 10 Hanging leg raises
Minute 2,6,10,14 – 50 second low plank hold
Minute 3,7,11,15 – 10 Burpees
Minute 0,4,8,12 – 15 Push-ups
Minute 1,5,9,13 – 10 Hanging leg raises
Minute 2,6,10,14 – 50 second low plank hold
Minute 3,7,11,15 – 10 Burpees
Total 160 reps, 5 seconds for 1 rep for the low plank hold
Metcon (Time)
For time,
7 Rounds of
10 WB shots 10ft/9ft 20/14#
10 Pull-ups
7 Rounds of
10 WB shots 10ft/9ft 20/14#
10 Pull-ups
(14min)
Video
GYM1010 
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