Wednesday

CFD – SWEAT!

Metcon

Metcon (No Measure)

35min. to get as much work done as possible. You are on your OWN time. As soon as you finish a section, rest 90sec. and keep chipping away.

6 Rounds:

10/7 Cal Assault Bike

10 Incline DB Bench Press 50/25s+

Must Rest 90sec Then;

6 Rounds:

10/8 Cal Row

10 DB Deadlifts 70/50s

Must Rest 90sec. Then;

6 Rounds:

15 Wall Balls 20/14

5 DB Burpee Power Cleans 50/35s

Must Rest 90sec. Then;

For Time:

50 “A” Squats

**Once you finish everything, rest 90sec. again and then go back through. Change Incline bench to Floor Press if you get there again.
*For the incline, you can use a rogue brick or stack of plates with the flat benches. Optimal angle is 30-45 degress.

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