Metcon
Metcon (AMRAP – Reps)
EMOM 16
Min 0,4,8,12 – 12/10 Cal Row
Min 1,5,9,13 – AMRAP push-ups
Min 2,6,10,14 – 50 Double unders
Min 3,7,11,15 – AMRAP Sit-ups
Min 0,4,8,12 – 12/10 Cal Row
Min 1,5,9,13 – AMRAP push-ups
Min 2,6,10,14 – 50 Double unders
Min 3,7,11,15 – AMRAP Sit-ups
Total score = (Push ups+Sit ups) – Any missed reps of Rowing + Double unders
If you don’t have DUs, 15 DUAs or 120 SIngles
If you don’t have DUs, 15 DUAs or 120 SIngles
Gymnastics
Metcon (No Measure)
Bar Muscle up progression
(10min)
C2B pull-ups, Jumping Muscle-ups, Band assisted, Multiple MUs
C2B pull-ups, Jumping Muscle-ups, Band assisted, Multiple MUs
Metcon
Metcon (Time)
For time,
5 Rounds of
12 Wall Ball shots 10ft/9ft 20/14#
12 Toe to bars
5 Rounds of
12 Wall Ball shots 10ft/9ft 20/14#
12 Toe to bars
(11min)
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