Speed:
2min speed tests:
1: 500m Row (afap)
2: Double Unders
3: Max 10m Shuttle runs w/plate (#15/10)
Rest 3min between each test
Metcon:
For time:
21-15-9
Power Cleans (#60/40)
Toes-to-bar
EMOM - 5 Burpees
Endurance:
A. Rowing technique
B. 2 Rounds for time:
Run 1600m
100 Situps
Competitors:
“Josie”
For time, wearing a 9/6kg vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Rx: #70/47.5