Box Brief:
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Metcon
AMRAP 30 in teams of 2:
Run 400 Meters
50 Wallballs (20, 14)
Run 400 Meters
50 Deadlifts (185, 125)
*1 works, 1 rest. Share all reps as needed
* 100m = 1 rep
Rx: (155, 105)
L3: (135, 95)
L2: (115, 75) (14, 10)
L1: (95, 65) (10, 8)
*Alternate Options: 400m Run Sub 400m Row or 2:00 Bike or Ski Erg
Run 400 Meters
50 Wallballs (20, 14)
Run 400 Meters
50 Deadlifts (185, 125)
*1 works, 1 rest. Share all reps as needed
* 100m = 1 rep
Rx: (155, 105)
L3: (135, 95)
L2: (115, 75) (14, 10)
L1: (95, 65) (10, 8)
*Alternate Options: 400m Run Sub 400m Row or 2:00 Bike or Ski Erg
Intent: Athletes should only push around 75% today as this is a marathon of workout. Deadlifts are intended to be light, but it’s important that even with light deadlifts to not get sloppy as high-rep light deadlifts people often underestimate. Athletes should have a plan with their partner that allows for consistency for the entire workout.
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AMRAP 6:
30 Banded Pull-aparts
20 Alternating DB Curls
10 Reverse Crunches
30 Banded Pull-aparts
20 Alternating DB Curls
10 Reverse Crunches