MONDAY
Warm-up
Metcon (AMRAP – Reps)
RD1
0- 5:00 MIN
30 CLEAN & JERK
SIT UPS ( AS MANY AS YOU CAN WITH TIME REMAINING )
RX 65/95
RX+ 95/135
0- 5:00 MIN
30 CLEAN & JERK
SIT UPS ( AS MANY AS YOU CAN WITH TIME REMAINING )
RX 65/95
RX+ 95/135
RD2-
5:00- 10:00
30 BOX JUMP OVERS
V-UPS ( AS MANY AS YOU CAN)
RD3
10:00-15:00
600 MT RUN
HOLLOW ROCKS( AS MANY AS YOU CAN)
RD4
15:00-20:00
30 KB SWINGS
KTE’S( AS MANY AS YOU CAN)
RX 35/55
RX+ 55/70
SCORE = KEEP TRACK TO TOTAL REPS OF YOU CORE WORK IN EACH RD.