2018 Cycle 4 – Week 1 Day 1

Warm-up
Warm-up
4 Rounds
Row 150m
10 Dumbbell Push Press 40/25lbs

Metcon
Metcon
AMRAP 12 Minutes
5 Deadlift 275/185lbs
10 Box Jumps 24/20″
15 Wallballs 20/14lbs

Intravel
Metcon
Every 3:00 until failure
15/9 Calories on Bike
12 Bar Facing Burpees
10 Power Snatch 165/115lbs
(21 Minute Cap)

Please scale down reps and/or weight to be able to at least finish 3 rounds.

Extra work
Metcon
5 Rounds:
Run 400m
Rest 1:30