METCON

AMRAP 30’

RX:

60 CAL ROW

9 BURPEES CHEST TO BAR

12 KB SWING 32/24Kg

800m RUN

60 DOUBLE UNDERS

20 Ab-Mat SIT UP

INTERMEDIATE:

60 CAL ROW

9 BURPEES PULL UP

12 KB SWING 24/16Kg

800m RUN

100 SINGLE UNDERS

20 Ab-Mat SIT UP

BEGINNER:

60 CAL ROW

9 BURPEES

9 RING ROW

12 KB SWING by feel

800m RUN

60 SINGLE UNDERS

20 Ab-Mat SIT UP