2018 Cycle 4 – Week 1 Day 4
Warm-up
Warm-up
3 Rounds
Bike 15 Calories
15 Burpees
15 Wallballs
Bike 15 Calories
15 Burpees
15 Wallballs
Weightlifting
Front Squat (40 Reps For Time @ 60% Rack/Unrack Anytime)
Put time in Comment section
Metcon
Metcon
10 Rounds:
2 Rope Climbs
2 Squat Clean Thrusters 205/145lbs
2 Rope Climbs
2 Squat Clean Thrusters 205/145lbs
Extra work
Metcon
AMRAP 6 Minutes
Run 800m
30 Overhead Squats 135/95lbs
Max Toes to Bar in remaining time
Rest 3:00
AMRAP 6 Minutes
6 Bar Muscle Ups
9 Dummbbell Power Cleans 50/35s
12 Reverse Lunges with Dumbbell in Front Rack
Run 800m
30 Overhead Squats 135/95lbs
Max Toes to Bar in remaining time
Rest 3:00
AMRAP 6 Minutes
6 Bar Muscle Ups
9 Dummbbell Power Cleans 50/35s
12 Reverse Lunges with Dumbbell in Front Rack
Score is total T2B and reps of 6 min AMRAP
Metcon
5 Rounds:
Run 200m
15 Bar Facing Burpees
Rest :30
Run 200m
15 Bar Facing Burpees
Rest :30
CornerStone Barbell 