Archive:  

WEIGHTLIFTING IN 12 MIN: 1RM CLEAN & JERK   METCON AMRAP 14’ RX: 6 TOES TO BAR 8 POWER CLEAN 60/40Kg 10 LATERAL BURPEES   INTERMEDIATE: 6 KNEES TO ELBOWS 8 POWER CLEAN 50/30Kg 10 LATERAL BURPEES   BEGINNER: 6 KNEES TO CHEST 8 POWER CLEAN by feel 10 LATERAL BURPEES

METCON TEAM OF 2 10 ROUNDS FOR TIME 1 ROUND MADE BY PARTNER A: 200m ROW PARTNER B: REST PARTNER A: REST PARTNER B: 200m RUN WITH MEDBALL 20/14lbs PARTNER A & B: 20 BURPEES OVER THE PARTNER HOLDING PLANK (switch as needed) THEN SWITCH PARTNER

METCON AMRAP 15’ RX: 12 FRONT SQUAT 60/40Kg 12 HANDSTAND PUSHUP 12 TOES TO BAR   INTERMEDIATE: 12 FRONT SQUAT 40/25Kg 12 DEFICIT PUSHUP 12 V-UP   BEGINNER: 12 FRONT SQUAT by feel 12 KNEES PUSHUP 12 SIT UP