21 June 2021

RX

Strength/Skill

5 RFT
5 Strict press
10 Barbell Row
15 Slamball

Workout

5 Rounds For time

Buy in – 25 Burpees

20 DB Snatches 12Plus
80m DB Farmer Carry  16Plus
20 Knees to chest

Buy out – 25 Burpees

Vo2

Workout

AMRAP 30MIN

500M ROW
6LINE BOX STEPUP
15 SLAM BALLS
20 PRISONER SQUATS
5 BURPEES
5 HR PUSH UPS
500M SPIN

RedZone

Workout

6 Rounds
25 min time cap

3 Laps run
20 air squats
15 Dbl Snatches
10 Box jump over
5 burpee

rest 30 sec

Metcon

Workout

Part 1
– 4 laps running
– 5 minutes bike
– 4 laps running

Part 2 AMRAP 30
– 20 wall ball
– 1 lap farmer walk (single arm over h.)
– 20 burpees over plate
– 20 plate step box