IMG_2909IMG_2911

March 9, 2017

STRENGTH: (12:00)
Take 90% of your 1 Rep MAX,
then perform the following:
65%X5
75%X5
85%X5+ (AMRAP)

*Clips are required. De Load with Care.
NO Rebounding!

*Burner: Drop down to 50% of your 1RM,
then perform an AMRAP until failure.

SCALE DOWN OPTION:
3 or 5 Rep Semi Heavy Push Press!

MET CON: FOR TIME (15:00)

COMPETITOR:
15/12 Calorie Row (4)
200 M “MB” RUN #50/30
10 Burpees
10 BFSU
15/12 Calorie Row
200 M Run
12 Burpees
12 BFSU
15/12 Calorie Row
200 M “MB” Run
15 Burpees
15 BFSU
200 M Run
————————————
RX: MB #40/20
15/12 Calorie Row AFTER Burpees
PERFORMANCE: MB #30/15
12/10 Calorie Bike AFTER BFSU