LeanX{9/08/14}
Main – LeanX
Warm-up
(No Measure)
400m Run
Coach led down and backs
Metcon
Metcon (AMRAP – Reps)
In teams of 3, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 6minutes
rest/transition exactly 1 minute
Row for as many calories as possible in 6 minutes
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
5 DB GTOH (one in each hand)
10 HRPU
15 pullups (strict pullups w/band if need OR strict ring rows-no jumping)
Metcon (Time)
3 rounds for time of:
20 RKBS
10 DB Snatch
200m run
Cash-Out
5 min Foam Roll