Louisville, New Albany – LeanX
Warm-up
(No Measure)
Coach led ROM drills
then 200 singles or du attempts
Metcon
Metcon (Weight)
12min to complete:
5 Rounds of:
10 Strict Dumbell Press (Standing, AHAP)
8 One arm KB Rows (per arm, Use bench)
Metcon (Time)
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Strict Pull-Ups
100 AKBS
100 Burpee Box Jump-Overs
100 Wall Balls
50 Strict Pull-Ups
Row 2000 Meters
Cash-Out
Metcon (Time)
100 Sit-Ups for time
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