Main – Comp WOD
Metcon (AMRAP – Reps)
sprint wod
EMOTM for 4 minutes
5 wall balls then, rest of minute is
even-max effort situps
odd- max effort pullups
score is total pullups and get up situps
Metcon (AMRAP – Reps)
EMOTM 6 minutes
even-30 seconds strict HSPU (ab mat)
odd-30 seconds dead lift 225/145
rest 3 minutes
EMOTM for 6 minutes
even-30 seconds ring dips
odd-30 seconds back squat 185/125
score is total reps
Metcon (No Measure)
Do Mondays CFBR Metcon
make sure you log score.