Tuesday, October 9th 2018


A) 5×7 back squats @ 75%

B) 8 minute alternating EMOM:

1) 8 burpees to a 1ft target above reach

2) max slamballs (40-50/20-30lb)

*Score is total slamballs

Metcon Class

8×3 min on 2 min off alternating between A and B.

A) 20/15 calorie bike erg or assault bike

then max burpee box jumps in remaining time

B) 20/15 calorie row

then AMRAP 5 pullups-10 wallballs in remaining time