April 12, 2017
Metcon:
20 minute AMRAP
21 Box Jumps (24″/20″)
15 Toes-to-Bar
9 Ground to Overhead (115lb/75lb)
Core/Accessory:
50 Abmat Sit ups
20 Partner Tire Flips
50 Abmat Sit ups
GYM-DURANCE COMP CLASS – 5:30pm
12 min AMRAP
800m Run
then, AMRAP
5 Box Jump Overs (24″/20″)
5 Thrusters @ 115lb/75lb
Rest 5:00
15-12-9 reps of:
Power Cleans (205lb/135lb)
*50 Double Unders after each set of Cleans.
(10 min cap)
Rest 5:00
3 Rounds for time:
15 Calorie Bike
12 Hang Power Snatch (95lb/65lb)
9 Burpees