October 16, 2019

October 16, 2019

10/16/2019

Weightlifting
Strict press Strength (5/5/5+ % Based off 90% of 1rm)
5 x 65%
5 x 75%
5+ x 85%

-The + is up to you if you want to hit just the required reps or shoot for max effort to failure.

-Annotate in your comments section how many reps you hit if you went past the required reps

Metcon
Metcon (12 Rounds for reps)
18 min. EMOM
4 x Row x 20/15 Cals
-rest/rotate next station 1 min-
4 x Bike x 15/12 Cals
-rest/rotate next station 1 min-4 x Run x 200m

:30 sec rest after each round

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