CFE:

MOB/DYNWU

“Annie on the Run”

50-40-30-20-10

Dubs/AbMat SU

800m Run

 

 

CF:

MOB

A. 50 Cal Row for Time

 

B. Back Squat 

5 by 5. Then 3 by 1 to Failure or 1RM.

 

C. For Time:

100m Run

20 Push Press (95/65)

5 GHD SU

200m Run

15 Push Press (135/85)

10 GHD SU

400m Run

10 Push Jerk (155/105)

15 GHD SU

600m Run

5 Split Jerk (165/115)

20 GHD SU

800m Run

 

*Score Time for CAL Row. Score Back Squat. Score Time for MetCon.

**If you don’t do GHD SU you will do Toes to Rings or Hanging Knee Raises instead, NOT Abmat SU.