METCON – If you are doing Murph this is a great way to get comfortable with the vest if you are planning on wearing one. This also has a well-known benchmark (Cindy) nestled in with 200m runs for those just trying to gain overall fitness.
Murph AMRAP Style
30min w/Partner (1 work, 1 rests. Teammates complete full rounds before switching)
5 Pull Ups
10 Push Ups
- The parking lot is the best choice for today’s metcon.
- No partner? No problem – just rest the same amount of time it takes you to do 1 round.
Open/Performance – 20/14lb weight vest
Fitness – as written above
Scaled – 200m Run 5-5-10
3 Rounds of:
10 Plate Raises
20 Band Pull Aparts
1min/Side Couch Strength
**Optional Strength Work Suggested BEFORE class**
1 Hang Power Clean + 1 Power Clean + 1 Split Jerk (In Barbell – is that where we should post the extra?)
- Building in weight over 6-7 sets