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11
Nov

Veterans Day

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R.E.D FRIDAY

PLEASE WEAR RED TO REMEMBER EVERYONE DEPLOYED

Strength

Overhead Squat 6×4 @80%
Every 2 minutes

Scaling: 4 Alt OH lunges.


Metcon

18min AMRAP
1 round of
15 Squat cleans 135/95*
20 Front rack lunges
15 Power clean and jerks
20 Front rack lunges
15 Power Snatches
20 Front rack lunge
15 Thrusters
Then
As many muscle ups as possible in remainder of time.
*Scale weight as needed. You need to finish the the whole round to have a score.
Score is reps of MU.
Scale C2B/PU/Jumping PU
Scale weight to a weight you can power snatch. Only use one bar, one weight.


Metcon

12min AMRAP
60 Wall Balls 20/14
50 Alternating KB Snatch (53/35)
40 HR Burpees

KB must touch floor between reps.

 

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