2 Jul 18

Metcon (Weight)
5×8 reps each leg
Front Rack Box Step Ups (knee at 90 degrees)

–same leg for 8 reps before switching – leave the same leg on top of box, no need for stepping down between reps. The focus is pulling up and lowering with that top leg on the box.

Metcon (Time)
For Time:

150 Double Unders
50 Front Rack Front Step Lunges (75,95)
100 Double Unders
25 Front Rack Front Lunges
50 Double Unders

15 min time cap

Extra Credit
Metcon (AMRAP – Reps)
A1. Weighted Box Pistols or weighted floor Pistols
4 sets of 6-10 reps – add weight each set – last set should be to failure
http://youtu.be/LvezIpldjJM

A2. 4×15 weighted Back Extensions

Metcon (AMRAP – Rounds)
Choose ONE of the following sports:
8-12 Rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 800m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates

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