180912
Skill
Metcon (Time)
In 20 minutes:
L1: 3 x 30 calorie bike erg
L2: 3 x 30 calorie assault bike
L3: 3 x 40 calorie assault bike
Rest accordingly
Score = slowest time
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
(At 10 minutes, rest 3 minutes)
200m sled pull (3×45/2×45)
30 medball clean
30 push-up
30 bicep curl with bar
400m run backwards
(At 10 minutes, rest 3 minutes)
200m sled pull (3×45/2×45)
30 medball clean
30 push-up
30 bicep curl with bar
400m run backwards
(Run and pull each = 1 rep)