Functional Fitness

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We’ve got our usual Saturday Suck Fest. Today’s is a long series of short metcons. Just keep in mind that you’re going to be working for 30+ minutes, so be mindful of keeping a sustainable pace that you can maintain through the entire session

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A. Saturday Suck Fest

For time:

5 RFT
2 rope climbs, 20 DB thrusters (35/20)
Rest 5:00
21-15-9
Deadlift (225/155), HSPU
Rest 5:00
10-20-30
KB Swing (70/53), T2B, Burpee over KB
Rest 5:00
Run 1 mile carrying 20/14# wallball

B. Hypertrophy

B1. OHP 4x12
B1. Bent over BB row 4x12

C. Accessory

C1. BB curl 3x12
C1. Weighted dip 3x10
C1. Feet elevated pushups 3x15
C1. Hollow hold 3x:30s

D. Odd object

Trap bar farmer carry 5x100' (AHAP)
Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman