10032017

TUE OCTOBER 03, 2017 10032017
Open Gym
or give one or both of these a try
5 Minutes of skipping
followed by:
2 Rounds:
10 Burpees
15 Push Ups
20 Sit Ups
25 Squats
30 Walking Lunges

Begin warming up to your starting weight of 60%
Metcon (Weight)
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest 60 seconds, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 85-90+% x 1 rep
*Set 9 – 85-90+% x 1 rep
*Set 10 – 85-90+% x 1 rep

Score equals total weight lifted
Ben (Time)
21 min Amrap
10 HSPU
1 Squat Clean (255/165)
17 GHD’s
Scale as needed

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