AMRAP 20 & A METCON
A) AMRAP 20:
100 Meter Farmer Carry (53/35)
Heavy Slepush (4 trips on turf) or 30s Max Effort Bike/Row
Bottoms-up KB Carry* (athlete choice of weight)
*Length of lifting platforms and back using 1 arm, then do the same using the other arm.
5 RFT: (15:00 Cap)
21 Double Unders (S = 30s of DU Attempts, 40 Single Unders)
15 American KBS (Rx = 53/35, S = 35/26)
9 Renegade Rows each Arm
*Renegade row weight is athlete choice today.
C) Extra Credit:
Deadbugs (3 x 10). Rest 60s.
Posted on Wed, December 6, 2017
by Sean Sweeney