9 May 22

Metcon (AMRAP – Reps)
AMRAP10 (3RFT min)

10 Cals on a Machine
10 Squat Jumps
10 Burpees
10 Good Mornings w/ PVC

Shoulder Press (SP 10@60%, 10@65%, 8@70%, 8@75%)
Metcon (Time)
12 min time cap
4RFT

200M Run
10 Pistols
10 Wtd Lunges (95,65)

Planks (120 Sec Plank x 3)
Extra Credit
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 🙂

LAST CHANCE TO MAKE-UP FOR LAST WEEK!!!

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