Steel Toe”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)
* SWEAT will substitute 30 Devils Press for Clean and Jerks *
A) Back Squat
- Establish a 5-Rep heavy
- Then -
B) “ Microwave “
In a 10:00 Window…
75 Wallball “Buy-In” (20/14)
Directly into…
AMRAP:
8 Burpee Box Jump Overs (24″/20″)
40 Double-Unders
” SWEAT “ ( Noon Class Only )
AMRAP 20:
30 Double Unders
20 Wall Balls (20,14)
10 Burpee Box Jump Overs (24,20)
* Rest 1 Minute Between Rounds *
“ Inside Out “
For Time:
800 Meter Run
21 Power Cleans (175/115)
400 Meter Medball Run (20,14)
21 Burpee Box Jump Overs (24″/20″)
A) Split Jerk Complex
- Establish a moderate complex of:
1 Pausing Split Jerk (2-Sec Pause in Dip) + I Pausing Split Jerk (2-Sec Pause in Catch) + 1 Split Jerk
- Then -
B) “ Quick Sand “
Alternating “On the Minute” x 8 (4 Rounds):
- Even Minutes – 18-16-14-12 DB Snatches (50,35)
- Odd Minutes – Max Burpee Box Jump Overs (24,20)
“ SWEAT “
4 Rounds of:
1 Minute Max Cal Row
1 Minute Max Medball Sit-Ups
1 Minute Max Plate To Overhead
1 Minute Max Burpees To Plate
1 Minute Rest
" Buzzkill "
For Time:
2,000m Row
50 TTB
40 DB Snatch (50,35)
30 Burpee Box Jump Overs (24,20)
** POP UP METCON **
" Ball Drop "
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Shoulder To Overhead (135,95)
