July 2, 2022

Saturday, July 2nd 2022

Warm-up
A. General
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor

B. Specific
3 sets
100m Straight leg row
100m Arms only row
30 seconds double under / triple under practice
3 beat swings + 3-5 CTB
3-5 Thrusters @ ascending

Metcon
Metcon (Time)
4 rounds for time
200m Row
70 Double-unders
200m Row
30 CTB
200m Row
10 Snatches 155/105 lbs

KG: 70/55 KG
TC 32 minutes
Score: Time

Scaling Options
Beginner
200m Row
50 Single unders
200m Row
20 Jumping Pull Ups
200m Row
10 Snatch @ 2 sets

Intermediate
200m Row
40 Double unders
200m Row
20 Pull Ups
200m Row
10 Snatch @ 105/75 lbs

Perform
For time
100 Double unders
500m Row
30 CTB
80 Double unders
300m Row
20 CTB

Metcon (6 Rounds for reps)
Team Version
You Row, I go

6 rounds
Partner 1 Rows 200m
Partner 2 perform max rep DU
Partner 2 Rows 200m
Partner 1 Performs Max reps CTB
Partner 1 Rows 200m
Partner 2 Performs Max rep Snatch @135/95lbs

Rest 1 minute between rounds, switch order every round.

TC 40 mins

Extra Accessory
Metcon (Distance)
Max Distance HS Walk @ unbroken

OR

Max Distance HS walk in 3 minutes (increments of 25′)