12.20.2019

Gymnastics

12min emom

Min 1) 20m Double DB lunges 50s/35s

Min 2) 25 Sit ups

Min 3) 5 Strict pull ups

Scale

Banded Strict pull ups

Metcon

“Powder Keg”

AMRAP 5:

600m Row

1 Round of Chest to Bar Cindy

AMRAP Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400m Row

2 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200m Row

3 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (185/135)

Scale

As needed