Wednesday Sweat

CFD – SWEAT!

Metcon

Metcon (No Measure)

10min. AMRAP:

2000m Row

Max Rounds in remaining time:

10 Wall Balls (20/14)

5 DB Deadlifts 70/50s

Rest 3min.

7min. AMRAP:

1000m Row

Max Rounds in remaining time:

20 Wall Balls (20/14)

10 DB Deadlifts 70/50s

Rest 2min.

5min. AMRAP:

500m Row

Max Rounds in remaining time:

30 Wall Balls (20/14)

15 DB Deadlifts 70/50s

Rest 3min. (27-30min.)

(30-36min.)

6min. AMRAP:

10 DB Lunges 45/30s (L+R= 2 reps)

15 Push-Ups
Rows may be subbed out for running at 1 mile/ 1000m / 400m

Bike Subs are 2 Miles/ 1 Mile / .5 Mile (ladies would be 65% of those #s)

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