20 Jun 22

Metcon (AMRAP – Reps)

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
9. Rest
10. ME DUs (Goal is 100+)

Snatch (1RM Snatch)
Metcon (AMRAP – Rounds and Reps)
When you’re done Snatching
Set up for your wod…
You may start on your own and it should be 10-15 mins long:

25 DUs (50 RFRS)
25 Wall Balls (20,24)

Please put your time in the notes

Planks (Plank Off!!!)
You may get this done anytime THIS WEEK!!!
Extra Credit
Metcon (Time)
4 Rounds

200M Run (AFAP but maintainable)*
Immediately into
200M Jog/ Walk (about 150% as long as Run)

NO REST inbetween Rnds


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