Metcon
Metcon (AMRAP – Reps)
For reps,
EMOM 12
Min 0,3,6,9 – 50 Double Unders
Min 1,4,7,10 – 20 Sit-ups
Min 2,5,8,11 – 10 Burpees
Scaled:
Min 0,3,6,9 – 50 Single Unders
Min 1,4,7,10 – 20 Sit-ups
Min 2,5,8,11 – 6 Burpees
Min 0,3,6,9 – 50 Single Unders
Min 1,4,7,10 – 20 Sit-ups
Min 2,5,8,11 – 6 Burpees
Metcon (Time)
For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
(15min)
Scaling for K2E: Sit-ups, Scale the weights for OH-lunges if needed
Scaling for K2E: Sit-ups, Scale the weights for OH-lunges if needed
GYM1010 
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