Sat. July 23, 2016

Performance

Metcon (4 Rounds for time)

Every 5 min for 4 rounds:

Rounds 1 & 3
12-10-8-4-2 / 10-8-6-4-2
Cal row
KB Swing (24/16kg)

Rounds 2 & 4
12-10-8-4-2 / 10-8-6-4-2
Cal bike
Pullups

Metcon (4 Rounds for time)

Every 5 min for 4 rounds:

Rounds 1 & 3
12-10-8-4-2 / 10-8-6-4-2
Cal row
KB Swing (24/16kg)

Rounds 2 & 4
12-10-8-4-2 / 10-8-6-4-2
Cal bike
Pullups

Fitness

Metcon (4 Rounds for time)

Every 5 min for 4 rounds:

Rounds 1 & 3
15-12-9
Cal row
Russian KB Swing

Rounds 2 & 4
9-6-3
Cal bike
Ring Row