I Metcon
Sport:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat 135/95
TTB
Box jumps 24”/20”
Life:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat 115/75
KTE
Box jumps 24”/20”
Fundamentals:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat – choose load
Abmat sit ups
Box jumps
Rest 2:00 then;
Strength
Back Squat
Sport/Life: 8:00 to work up to a heavy triple
Fundamentals: Every 2:00 for 8:00 3 back squats – same weight across all sets; moderately heavy
Upon conclusion of 8:00 clock, immediately into:
II Metcon
Sport:
For time:
50 calorie row
800m run
Life:
For time:
50 calorie row
800m run
Fundamentals:
For time:
50 calorie row
800m run
