16 Jun 22

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Metcon (AMRAP – Rounds and Reps)

100M Sprint w/ Plate (25.15)
15 Ground to OH w/ Plate (25,15)
10 Lunges (w/ Plate or BW)
5 Push Ups (w/ Plate on back or BW)

Row-ling (AMRAP – Reps)
10 Rounds of:
100M Row

If you land on 100M, give your opponent 3 Burpees (and 3 points)
If you land above 100M, give yourself 1 Burpee (and 1 point) for each meter over 100…104M = 4 Burpees/ Points
If you land under 100M, give yourself 2 Burpees (and 2 points) for each meter under 100…95M = 10 Burpees/ Points

YOUR score is the number of Burpees/ points you receive during the 10 rounds…points are not good in this version of bowling 😉

Place your opponents name in the comments 🙂

Everyone should Row-l with extra time…

If you don’t Row-l, you need to do some abs or some stretching!!!

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