Monday Sweat

CFD – SWEAT!

Metcon

Metcon (No Measure)

On a 15-minute clock, for max reps each round…

0:00 – 3:00, Run 400m Then Max Pull-Ups

Rest 1 minute

4:00-7:00, Run 400m Then Max Back Squats 115/75

Rest 1 minute

8:00-11:00, Run 400m Then Max Pull-Ups

Rest 1 minute

12:00-15:00, Run 400m Then Max Back Squats 115/75

On a 15-minute clock, for max reps each round…

0:00-3:00, Row 500m Then Max Push Press 75/55lb bar

Rest 1 minute

4:00-7:00, Row 500m Then Max Wall Balls (20/14lb.)

Rest 1 minute

8:00-11:00, Row 500m Then Max Push Press 75/55

Rest 1 minute

12:00-15:00, Row 500m Then Max Wall Balls (20/14lb.)
*5min Rest Between Section 1 and 2

*Squats are off the ground

*Basically they are all 3min. AMRAPs

*RX+ that last section with 95/65 if you like. I kept it light so you can crank out some serious reps.

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