20 Sept 22

Metcon (AMRAP – Reps)

200M Run/ 12/10 Cals AB
5 Sumo Squats
5 Burpees
1 Rnd Lunge Around the World
Bear Crawl Dn
5 S/H Swings

Metcon (AMRAP – Rounds and Reps)

10 AMSUs
10 V-Ups
10 T2B

* Goal is to be Rx on everything!

1. Choose a rep count you can handle 5-10.
2. Try a bent knee V-Up if you usually AMSU. Try a straight leg V-Up if you usually modify.
3. Get a good S/H Swing; then move to a good SWINGING K2W; then K2C; then K2Elbows; then T2B.

** If you have Rx AMSUs, Rx V-Ups and Rx T2B, you are working on consistency and capacity in the 10 minute window!!!

Metcon (Time)
12 min time cap

20/15 Cals AB
15 Thrusters (75,55)

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