Functional Fitness

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Happy Friday, ladies and gents. Pretty straightforward programming today. On the metcon piece, we’ve got a benchmark workout - Karen, but with a twist. If you can do it unbroken, go for it. Otherwise, there’s a penalty for dropping the ball. If you can’t hit it unbroken, make sure you have a strategy for how you approach this workout of how many reps/sets you plan to do. Enjoy your weekend.

A/B/C mandatory. D/E optional.

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A. Oly

3 pos hang clean(hi hang, knees, and low hang) 5x2 @ 70%

B. Metcon

For time:

150 WB (20/14)

Every break, row 500m

C. Accessory

Pendlay row 3x8

Strict T2B 3x10

Single arm KB Farmer carry 3x100' ea arm (keep neutral spine and hips/shoulders even)

D. Conditioning

Run 3 sets of (800m, 600m, 400m)

Rest 1 min between distances, 5 min between sets. Keep the same pace throughout (Roughly max 2 mile time)

E. Gymnastics

8 min AMRAP

3 unbroken ring MU
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#cronusfit #rltw #besomebody #earnit #paytheman