weightlifting & WOD
Back Squat (3×3)
Metcon (Time)
15 min time cap (using minute clock)
8 rounds for time
At top of each minute complete:
5 thrusters 75/55
5 burpees
5 pull-ups
Rest remaining time in that minute. Rpt each minute until 8 rds complete.
If you need more than a minute, work into the next minute but you must wait until top of following minute to begin next round.
If you run out of time, add 1 sec per unfinished rep to 15 minutes for score.
8 rounds for time
At top of each minute complete:
5 thrusters 75/55
5 burpees
5 pull-ups
Rest remaining time in that minute. Rpt each minute until 8 rds complete.
If you need more than a minute, work into the next minute but you must wait until top of following minute to begin next round.
If you run out of time, add 1 sec per unfinished rep to 15 minutes for score.
Note: feel free to adjust up reps if you have more than 30 sec rest! Or add rounds for xtra credit work.
80%+