Sunday

Metcon:

[OPEN + PERFORMANCE]

For Time:

Sled Drag (Backward) 100m (90/70)

Sled Pull (Forward) 300m

Sled Drag (Backward) 100m

Sled Pull (Forward) 300m

 

Then… 

Kettlebell Front Rack Carry 100m (53/35’s)

Kettlebell Farmers Carry 100m

Sandbag Carry Right Shoulder 100m (100/60)

Sandbag Carry Left Shoulder 100m

 

Then….

400m Row

20 Alternating Single Dumbbell Box Steps-Ups (50/35)- (24/20” Box)

400m Row

20 Alternating Single Dumbbell Box Steps-Ups (50/35’s)- (24/20” Box)

 

[FITNESS] 

For Time:

Sled Drag (Backward) 100m (90/70)

Sled Pull (Forward) 300m

Sled Drag (Backward) 100m

Sled Pull (Forward) 300m

 

Then… 

Kettlebell Front Rack Carry 100m (44/26’s)

Kettlebell Farmers Carry 100m

Sandbag Carry Right Shoulder 100m (60/40)

Sandbag Carry Left Shoulder 100m

 

Then….

400m Row

20 Alternating Single Dumbbell Box Steps-Ups (35/20)- (24/20” Box)

400m Row

20 Alternating Single Dumbbell Box Steps-Ups (35/20)- (24/20” Box)