November 5, 2021

November 5, 2021

11/5/21

Gymnastics
Metcon
Every 3 Min for 9 Min:

5 Scap Pulls
4 Gymnastic Kips
3 Chin Over Bar Pull Ups
2 CTB Pull Ups

*If you can do the entire complex unbroken, do so.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:

5 CTB Pull Ups
10 HSPU’s
15 Walking Lunges

Extra Work
Metcon (Calories)
4 Rounds:
1:00 Row For Cals
GHD Sit Ups*
Rest 2:00

*However many cals you row in 1:00, perform that many GHD’s immediately after the row.
-Score is Cals Rowed

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