201014

Warm-up
Warm-up
2 rounds not for time of:
50 double unders
8 good mornings
10-15 band pull-aparts
5 inchworm push-ups
5-7 ring rows
1x Burgener warm-up with empty barbell
The Burgener warm-up
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch

Metcon Rx
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 mins of:
3 Dumbbell Clean & Jerks (50/35)
5 Pull-ups
7 Push-ups
9 Air Squats

If dumbbells are not available use a barbell, 115/75 lbs.

Super Fitness Robot rounds:
18 rounds or more.

More Likely rounds:
12 rounds or more.
(consider scaling if this seems unrealistic)

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

Metcon Scaled
Metcon
Complete as many rounds as possible in 20 mins of:
3 Dumbbell Clean & Jerks (35/25)
3 Pull-ups
5 Push-ups
7 Air Squats

Pull-ups or Ring Rows
Push-ups or Knee Push-ups

If dumbbells are not available use a barbell, 75/55 lbs.

No Equipment Workout
Metcon
10 rounds for time of:
15 Push-ups
Broad Jump, 10 m

Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.

Pec Stretch (laying on side)
1-2 mins per side.