13 Aug 20

Metcon (AMRAP – Reps)
EMOM8

1. I/O
2. ME RFRS or DUs
3. F/B
4. ME RFRS or DUs
5. Slolam
6. ME RFRS or DUs
7. Choice I/O or F/B or Slolam
8. ME RFRS or DUs

Metcon (Time)
“Goodie Bag” from CompTrain
20 Min Time Cap
1 Round:

800m Run
40 Over-and-Back DB Hops
30 Toes to Bar
200m Double DB Farmers Carry (50’s/35′)
30 Toes to Bar
40 Over-and-Back DB Hops
800m Run

800M Run = 1000M Row = 80/60 Cals AB or Ski Erg

Metcon (AMRAP – Reps)
Body Armor from CompTrain
Not for Time:

Accumulate 10 Tempo Strict Pull-Ups
Accumulate 20 Strict Pull-Ups

Tempo – 3s up, 1s pause, 3s down

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