1/18/2018

Dynamic Warm Up

Metcon
Metcon
In teams of 2 people working together simultaneously.
For time:
50 synchronized wall-ball shots
30 cleans, 135 lb.
50 synchronized wall-ball shots
20 cleans, 185 lb.
50 synchronized wall-ball shots
10 cleans, 225 lb.

Men throw a 20-lb. ball to 10-ft. target

Time cap: 12 minutes

Metcon
Complete as many reps as possible in 10 minutes of: the dead lift should be done together on the same bar.
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift

Metcon
9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 95-lb. barbell