Friday

How much (Weight)
32 min Amwap
200 m run or 15/12 cal bike
6 burpees over bar
3 clean and jerks or snatches (going up in weight each round)

Option 1 ***
2 misses in a round you must go down and weight and move on to next round
How many (AMRAP – Rounds and Reps)
32 min Amrap
200 m run or 15/12 cal bike
6 burpee over bar
5 clean and jerks – same weight every round

Option 2 ***
Clean and Jerk (Weight)
Snatch (Weight)

XTRA CRED
Metcon
Emom x 15
Min 1: 30 double unders
Min 2: 10 toes to bar
Min 3 : 15 cal row or ski

Categories: W.O.D.