10312017

A) Strength/Skill

8 Minutes of Metcon Preparation:
3 Power Cleans (adding weight to Metcon weight)
3 Front Squats
3 Bar Facing Burpees
21 Double Unders or Attempts
*Rest as needed between sets.

B) Metcon

"Monster Mash"
With a partner for time:
60 Power Cleans (135, 95)
600 Meter Run
60 Front Squats (135, 95)
600 Meter Run
200 Double Unders
120 Burpees
600 Meter Run
60 T2B
600 Meter Run
60 S20H (135, 95)

L3: (115, 75)
L2: (95, 65) (1x Single Unders) (Knee Lifts)
L1: (75, 55) (1x Single Unders) (Knee Lifts)
*35:00 Time Cap

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm