10 Jan 18

Metcon (No Measure)
Announcement!!!

Paleo Challenge Starts Monday January 15th.

Fitness
Performance
Shoulder Press (Strict Press)
3@72.5%
3@82.5%
3+@92.5%
500m Row (Time)
Max Effort 500m Row
Rest for 10 mins after ME Row 🙂
100 Burpees (Time)
10 min time cap:
100 Burpees for time…good standards
Chest and hips hit the ground at the same time
Hips, knees and ankles open at top during the jump

Competitors
Metcon (No Measure)
A. ENDURANCE
5 Rounds
M1-Assault bike 15 Cals
M2-15 Slam ball Squat Cleans (50,40)
M3-50 ft HSwalk

B. OLY
In 15 Minutes
3 Rep Max Split Jerk
–hold last Jerk for 3 Seconds in catch position– –use blocks– Perfect technique and foot work before adding weight.

C. STRENGTH
Strict Press
3@72.5%
3@82.5%
3+@92.5%

D. METCON
100 Burpees For Time
-4:24 is the record!!!

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