September 28, 2021

September 28, 2021

9/28/21

Metcon
Metcon (Time)
Gymnastic Test
"Buzz Smiteyear"
For Time:

Row 800/700M
60 Box Jump Overs 24/20"
50 CTB Pull Ups
40 Thrusters 95/65
30 Bar Muscle Ups

Time Cap 16 Min

Scaled
Row 800/700M
60 Box Jump or Step Overs 20"
50 Pull Ups
40 Thrusters 75/55
30 CTB Pull Ups

Time Cap 16 Min

Beginner
Row 600/500M
40 Hops Over Bar
30 Jumping Pull Ups
30 Thrusters 45/35
20 Banded Pull Ups (Most challenging version of pull up possible)

*If time capped, please note reps completed

Extra Work
Metcon (Weight)
EMOM Until Failure
3 Strict Presses
-Start with 60% and add 10/5 lbs per round

rest 2 min
then:

EMOM Until Failure
3 Push Presses
Start at the weight you failed your last set of strict press and add 10/5lbs per round

-combine your heaviest set of 3 strict and push presses together for your total weight score

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