Monday, January 10, 2022


Monday, January 10, 2022

CFG - Lacey

1200 - 9 of us

Warm Up

2 min row
2 min stretch
pvc pass throughs
pvc front squat
banded monster walk
banded glute bridge clam shell
cat cow

warm up clean with barbell

Metcon (Weight)

Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans (or 10 Dumbbell Hang Squat Cleans)
Note loads successfully lifted and sum them for your total score.

I did the full 300 meter rows in about 1:20 and then took 20 seconds per lift which gave me 1 minute rest between rounds.  8 rounds x 115# + 2 rounds x 125# = 2340#.  I felt confident at this weight.  If we repeat, I would likely go 5/5 between the two weight.

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