Strength: Every 3 Minutes x4
10 Back Squats @65 of 1RM from 1/4
*If you don’t have a 1RM, choose a moderate weight and build if needed
Metcon:
0:00 – 4:00
AMRAP of
10 Wallballs (20/14)
20/15 Cal Row or 15/12 Cal Bike
rest 1:00
5:00 – 9:00
AMRAP of
15 Wallballs (20/14)
15/12 Cal Row or 12/9 Cal Bike
rest 1:00
10:00 – 14:00
AMRAP of
20 Wallballs (20/14)
10/8 Cal Row or 8/6 Cal Bike
*Score is all 3 AMRAPS added together. Each AMRAP starts over at 0.
