Saturday, August 13th 2022
Warm-up
A. General
3mins Row or Bike @increasing intensity on each min
3mins Row or Bike @increasing intensity on each min
B. Mobility
World’s Greatest Stretch
10 reps/side
C. Specific
2 sets @Hard
2-4 Bar facing burpees
3-5 Thrusters
5-7 Seated ttb*
Rest 1 min
Metcon
Metcon (3 Rounds for reps)
@ 0:00
3 rounds for time
21 Bar facing Burpees
21 Thrusters 95/65lbs
3 rounds for time
21 Bar facing Burpees
21 Thrusters 95/65lbs
@ 10:00
3 rounds for time
21 TTB
21 Bar facing burpees
@ 20:00
3 rounds for time
21 Thrusters 95/65lbs
21 TTB
Metcon (3 Rounds for reps)
Team Version
With a Partner, divide reps evenly
With a Partner, divide reps evenly
@0:00
3 rounds for time
50 Bar facing Burpees
50 Thrusters 95/65lbs
@ 10:00
3 rounds for time
50 TTB
50 Bar facing burpees
@ 20:00
3 rounds for time
50 Thrusters 95/65lbs
50 TTB
Extra Accessory
Metcon (3 Rounds for reps)
Bike
3 rounds
30 sec max Cals
Rest 1:30
20 seconds max cals
Rest 1 minutes
10 seconds max cals
Rest 3 minutes
TC: 30 min
Score: Total Time
Scaling Options
Beginner
3 rounds for time
15 Burpees
15 Thrusters 45/35lbs
3 rounds for time
15 Hanging Knee Raise
15 Burpees
3 rounds for time
15 Thrusters 45/35lbs
15 Hanging Knee Raise
Intermediate
3 rounds for time
15 Bar facing Burpees
21 Thrusters 75/55lbs
3 rounds for time
21 Toes To Eye Level
15 Bar facing burpess
3 rounds for time
21 Thrusters 75/55lbs
21 Toes To Eye Level
Perform:
3 rounds, each for time
21 Thrusters @115/75
21 Bar facing Burpees
Rest 3 minutes between sets