Functional Fitness

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We’ve got a series of chippers for today’s metcon. If you don’t have a rower, you can substitute for any equivalent monostructural exercise (400m run, 40cal AAB, 500m ski, etc).

A/B/C mandatory. D Optional.

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A. Strength

OHP 5x5
70-80%

B. Accessory

BB floor press 3x8
Weighted dip 3x12
BB curl 3x12

C. Metcon

For time (15 min cap)
20 squat clean (135/95)
500m row
20 bar MU
500m row
20 squat snatch (135/95)

Rest 5:00

For time (15 min cap)
30 T2B
500m row
30 devils press (2x 50/35's)
500m row
30 C2BPU

Rest 5:00
For time (15 min cap)
40 DB Snatch (50/35)
500m row
40 deadlift (225/165)
500m row
40 DB hang clean and jerk (50/35)

D. Gymnastics

Bar MU
8x5 unbroken
Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman