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Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

100 Double Unders

75 Air Squats

500/450 Meter Row

* Score = Rounds and Reps

* 1 Meter = 1 Rep

Performance:

AMRAP 15min

50 Double Unders

75 Air Squats

500/450m row

Fitness:

AMRAP 15min

150 single unders

50 Air Squats

450/350m row

Competitor: as written

Cash Out

B: Metcon (No Measure)

After Party – “Band Partnahhh Pumpahhh”**

**On an 8:00 Clock w/ a partner – You go, I Go style – switch as needed**

2:00 Banded Tricep Push-Downs

(P2 does Push-Ups while P1 works through Banded Tricep Push-Downs)

* 2:00 Banded Bent Over-Row

(P2 does Rows or Strict Pull-Ups while P1 works through Banded Bent-Over Rows)

* 2:00 Straight Arm Plank Hold (together) *- You will have 4:00 to accumulate 2:00 together*


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