6/6/2021 - Metcon

2 min instructor demo


Warmup: begins first round


For Time: 30 min timecap

1500m row

20 DB thrusters

20 alt. low plank punches

20 KB swings


1000m row

20 DB thrusters

20 alt. low plank punches

20 KB swings


500m row

20 DB thrusters

20 alt. low plank punches

20 KB swings


*when finished 60 second recovery then AMAP down/up until time*


2 min recovery & instructor demo


3 rounds: 1 min ea. 30 sec recovery between exercise (18 min)

High knees

MB lateral box step over

full sit-up

power plank


5 min cool down & stretch