Saturday
Warm-up
Warm-up
AMRAP x 4 MINUTES
9 Barbell Sumo Deadlifts
6 Barbell High Pulls
3 Barbell Strict Press
3 Barbell Front Squats
9 Barbell Sumo Deadlifts
6 Barbell High Pulls
3 Barbell Strict Press
3 Barbell Front Squats
-1:00 Rest-
AMRAP x 3 MINUTES
:30 Row
6 Wall Balls
3 Box Jumps
Workout
Metcon (AMRAP – Reps)
"FIGHT GONE BAD"
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 Rest b/t Rounds-
(Score is Reps)
KG WB: (9/6)|(6/5)
KG BB: (35/25)|(30/20)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
5 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 Rest b/t Rounds-
*Partner 1 Works for :30 while P2 Rests. Partners alternate working every :30.
(Score is Reps)
KG WB: (9/6)|(6/5)
KG BB: (35/25)|(30/20)
