Weightlifting:

10 minute EMOM

3 Back Squats @ 50%

 

Metcon:

RX Murph Prep:

2 RFT:
400m Run
20 Pull Ups
40 Push Ups
60 Air Squats
400m Run
-Rest 2 Min-

Scaled Murph Prep:

2 RFT:
400m Run
-then-
4 rounds:
5 pull ups
10 push ups
15 air squats
-then-
400m Run
-2 min rest-

 

LeanFit:

2 rounds for time of:

50 cal Row
30 Back squats (95 lb./65 lb.)
30 Walking lunges
800m Run

 

DE:

As many rounds as posisble in 15 minutes of:
12 Kettlebell deadlifts (53 lb./35 lb.)
12 Burpee box jump overs
200m Run

Rest 3 minutes, then complete AMRAP 15 minutes of:
50 Double Unders
25 Wallballs
200m Run

 

Media:
Monday April 16, 2018