November 23, 2018
18 min EMOM
Min 1 – 12/9 Cal Assault Bike
Min 2 – 9 Toes to Bar
Min 3 – 3 Squat Cleans (Choose Load)
Log TOTAL weight used for squat cleans.
You can add or decrease weight as needed. Your goal is to move as much weight possible.
Ex. 95+95+95 x 6
Metcon (AMRAP – Rounds and Reps)
Teams of 2
20 Min AMRAP
50 Cal Row/Partner Planks
75 Slam Balls/Partner Hangs from bar
100 Sit Ups/Partner Sits in Bottom of Squat
00M Pinch Grip Carry
Carry a 45 pound bumper plate in each hand x 200 meters. Unlimited drops. Bumper is pinched between the thumb and fingers. Do not use the hole or hold the plate from the bottom.
Women carry 25 pound bumpers.
*Scale as needed.
200M Tire Flip
Flip any tire 200M by yourself, with a partner, with a team, take turns or do it together. Post tire weight and team name in comments.
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
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