22/05/19

Metcon

4min AMRAP:
Row 500m "buy in" on the odd rounds
Run 400m "buy in" on the even rounds
AMRAP in remaining time:
12 Dumbell Deadlifts
9 Dumbell Hang Power Cleans
6 Toes To Bar

Rest 90sec.
Repeat for 4 Rounds

4 rounds total so half the class start on the rowers and the other half run. Alternate each round. 

Metcon

4 Rounds:
 4 lengths of gym... Double over head kb/dB carry... Heaviest possible