Partner up! Partner 1 will go through Metcon 1 while Partner 2 spots/counts reps. As soon as Partner 1 finishes, Partner 2 begins.
Follow the same format for Metcon 2.
Follow the same format for Metcon 2.
Metcon (Time)
400m Run, then:
21-15-9
Cal Assault Bike
Bench Press (135/85#)(185/105#)
21-15-9
Cal Assault Bike
Bench Press (135/85#)(185/105#)
Each round of Bench should be done in no more than 2 sets.
Metcon (Time)
9-15-21
Burpee Over DB
DB Snatches (50/35#)(70/50#)
then:
400m Run
Burpee Over DB
DB Snatches (50/35#)(70/50#)
then:
400m Run
