201102

Warm-up
Warm-up
3 rounds not for time of:
200m run or 1 minute of jump rope
10 steps of walking lunges
10 good mornings, pvc
5 shoulder pass throughs, pvc pipe
7 power clean + push press, empty barbell
5 pull-ups or ring rows
5 knees-to-elbows or sit-ups

Metcon Rx/Scaled
Push Press (2-2-2-2-2-2)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
85% or more of 1RM.

More Likely load:
55% or more of 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

No Equipment Workout
Metcon
Every 2 minutes for 12 minutes:
6 handstand push-ups

After Party
Metcon (Time)
12-9-6
dumbbell snatch (50/35)
box jumps (30/24)

Cool Down
Warm-up
Calves & Foam Rolling

Straddle Stretch
Hold 1-2 mins.