10/15/2019

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Functional Fitness

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Back to our regularly scheduled programming. This week is probably going to be a mid-long range AMRAP - I’m calling 15-20 min with rowing. As a result, we’re doing some more row pieces this week to get some more reps in.


A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

10 EMOM 1 Snatch- work up to heavy single

B. Accessory

I/Y/T 3x12
Strict T2B 3x10
Bottom up KB Press 3x12

C. Metcon

2 RFT

Row 1K
20 push press (115/75)
20 pull-up

D. Work Capacity

Row/ski

4x1500m, rest 2:00

E. Gymnastics Accessory

3x3 AMRAP, rest 2:00. Reset each interva

l2-4-6... pistols
1-2-3... deadlift (315/225)
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Cronus Fit