11 Dec 2020 - METCON

Dec 11: Focus: Metcon


Warmup: 10 min

3 min row@ spm 20

30 sec recovery

3 min row @ spm 22

30 sec recovery

3 min row @ 24spm


90 second instructor demo


21-15-9 (timecap: 18 min)

DB Thrusters

KB swing

gripr slams

*when finished row intervals of 30 sec power row @max wattage 20 sec rest until time*


90 second recovery & instructor demo


21 min AMRAP

10 alt. DB snatch

10 DB forward lunge

10 box jumps/alt. DB step-up

10 cal row


5 min cool down & stretch