Main – LeanX
Warm-up
(No Measure)
Junkyard Dog Warmup
Metcon
Warm up with movements in metcon
Metcon (AMRAP – Reps)
Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Push-Ups x Max Reps
Rest exactly 3 minutes, and then . . .
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 3 minutes, and then . . .
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (dumbbell)
Rest exactly 3 minutes, and then . . .
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders or Singles
10 Toes to Bar
Cash-Out
5-10 min lax ball/stretching
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