This is Gonna Hurt
Metcon
Metcon (Time)
With a clock running start
0:00 – 8:00
5 Rounds of:
5 Burpees
10 Sit-Ups
15 Air Squats
Once complete do 1 round of:
50 Dumbbell Cleans
50#/35# RX+, 35#/25# RX
Score you time or 8:00 cap
0:00 – 8:00
5 Rounds of:
5 Burpees
10 Sit-Ups
15 Air Squats
Once complete do 1 round of:
50 Dumbbell Cleans
50#/35# RX+, 35#/25# RX
Score you time or 8:00 cap
Metcon (Time)
With a clock continue running:
8:00 – 16:00
4 Rounds of:
5 Burpees
10 Sit-Ups
15 Air Squats
Once complete do 1 round of:
40 Dumbbell Goblet Squats
50#/35# RX+, 35#/25# RX
Score you time or 16:00 cap
8:00 – 16:00
4 Rounds of:
5 Burpees
10 Sit-Ups
15 Air Squats
Once complete do 1 round of:
40 Dumbbell Goblet Squats
50#/35# RX+, 35#/25# RX
Score you time or 16:00 cap
Metcon (Time)
With a clock continue running:
16:00 until finished
3 Rounds of:
5 Burpees
10 Sit-Ups
15 Air Squats
Once complete do 1 round of:
30 Dumbbell Squat Clean Thrusters
50#/35# RX+, 35#/25# RX
Score time when complete
16:00 until finished
3 Rounds of:
5 Burpees
10 Sit-Ups
15 Air Squats
Once complete do 1 round of:
30 Dumbbell Squat Clean Thrusters
50#/35# RX+, 35#/25# RX
Score time when complete