November 25, 2016
FRIDAY!
MET CON(S): 27:00 Clock!
A) 12:00 AMRAP!
Goal: 6R+! Try and complete each round in sub 2:00!
E:
8 D-HSPU
Men: #45+#25 BP x 2
Women: #45+#15 x 2
10 Box Jumps “30/24
RX:
12 Box Jumps “24/20
12 HSPU
SCALED:
10 HSPU (8 Assisted HSPU or 25 OH Swings #44/25
10 Box Jumps (Alt. Step Ups) “24/20
REST 3:00!
B) 12:00 AMRAP!
Goal: 6R+! E/RX athletes must complete the Front Squats UB. Try and complete each round in sub 2:00!
E:
12 Front Squats #115/75 (UB)
50 Dubs
RX:
12 Front Squats #95/65 (UB)
40 Dubs
SCALED:
30 Dubs (20 Dub-A or 75 Singles)
12 Front Squats #75/45
(12 DB Front Squats #35/25)