09/06/2019
This Saturday, September 7th (3pm-5pm) outside Gym event at New Realm Brewery! Come get your drink on!

Metcon (Time)
50 alt DB snatch
100′ DB OH walking lunge
40 Single arm DB OH squats *switch every 10 reps
75′ DB OH walking lunge
30 Single arm DB power clean and jerks *alt every 5 reps
50′ DB OH walking lunge
20 Alt single arm DB squat cleans
25′ DB OH walking lunge
10 single arm DB squat snatches

Dumbbell weight- 50/35

Metcon (Time)
50 alt DB snatch
100′ DB OH walking lunge
40 Single arm DB OH squats *switch every 10 reps
75′ DB OH walking lunge
30 Single arm DB power clean and jerks *alt every 5 reps
50′ DB OH walking lunge
20 Alt single arm DB squat cleans
25′ DB OH walking lunge
10 single arm DB squat snatches

Dumbbell weight- 50/35

Metcon (Time)
50 alt DB snatch
100′ DB OH walking lunge
40 Single arm DB OH squats *switch every 10 reps
75′ DB OH walking lunge
30 Single arm DB power clean and jerks *alt every 5 reps
50′ DB OH walking lunge
20 Alt single arm DB squat cleans
25′ DB OH walking lunge
10 single arm DB squat snatches

Dumbbell weight- 50/35

Metcon (Distance)
with a partner…
12 AMRAP
row for max meters
Metcon (Distance)
with a partner…
12 AMRAP
row for max meters