A. Grab Barbells, Boxes, Set-up pull-up scaling, ect.
*Perform 5 Reps of each movement and making sure your scaling is on point
*Squat Clean Thruster: Build to desired MetCon Weight in 3 sets. Rest :60 seconds
*In between sets set-up remaining equipment/scaling
B. “9/11”
For Time:
2001 meter Row
11 Squat Cleans (155/105)
11 Strict Pull-ups
11 Thrusters (155/105)
11 Strict Pull-ups
11 Front Squats (155/105)
11 S20H (155/105)
11 Burpee Box Jumps (30/24)
11 Squat Cleans
11 Strict Pull-ups
2001 meter Row
*No time Cap
L3: (135/95) (24, 20)
L2: (115, 75) (Band Assisted Strict Pull-ups) (20/15)
L1: (1200m Rows) (Coaches choice of Barbell Weight) (Ring Rows) (Burpees no Box)
*Alternative Options
Rowing: 1 Mile Run at the beginning and end of workout
C. Sign up for Dr. Kristin’s Sports Chiropractic care at the gym! HERE
