Metcon:
Play Dead”
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
SC: (135/95), (155/105). (185/135)
Fit: (95/65), (135/95), (155/105)
Not able to Run:
600 Meter Run = 750 Meter Row
400 Meter Run = 500 Meter Row
200 Meter Run = 250 Meter Row
Midline
3 Giant Sets:
10 Barbell Good Mornings
Max Strict Ring Dips
Athlete’s choice on barbell loading, and can build through the three sets. Rest 2:00 between efforts.
