16 Sept 22

Metcon (AMRAP – Reps)
EMOM10

1. I/O
2. F/B
3. Slolam
4. RFRS
5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS
6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS
7. DUs
8. DUs
9. Rest
10. ME RFRS (Goal is 100+)

Metcon (Time)
15 Min Time Cap
Rx+ – HSSn
Rx – OHS
Scaled – Goblet Squat (Heavy)

21 Hang Squat Snatches (95,65)
42 Cal Row
15 Hang Squat Snatches
30 Cal Row
9 t Hang Squat Snatches
18 Cal Row

Front Squat (Front Squat 10@60%, 8@70%, 6@75%, 4@80%)

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