Bring a Friend (Race) Day

Strength

15min EMOM

1. 10 Alt Top Down DB Strict Press

2. 3 Strict Chin Ups

3. 4 x 10m Sandbag Run Carry (on shoulder)

 

MetCon

In teams of 2:

FITNESS

In teams of 2:

0-10:00

Row 2000m/1800m for time

@ 10min

AMRAP 10

18 / 15 Cal Row

15 Thrusters 75/55

9 Box Jump or Step Overs 24/20

 

PERF / COMP

In teams of 2:

0-10:00

Row 2000m/1800m for time

@ 10min

AMRAP 10

21/18 Cal Row

15 Thrusters 95/65

9 Box Jump Overs 24/20