CFG - Lacey
1200 - 8 of us
Crossover Symmetry
Warm Up
row
hip hammy flow
air squat
hrpu
straight leg sit up
prone raise and press
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
30 Burpees Over Rower
20 Dumbbell Thrusters (40/25 lbs)
10 Strict Knees to Elbows
This was as rough as advertised. It was just grunt work and I only had to scale the thrusters. I used 20# for the dumbbells.
Round 1 ~ 12 min
Round 2 - 13 min
Round 3 - with last 5 minutes, I finished the row, 40 DU and 8 burpee over rower
Row was around 2:30
DU were around 1:30 in 2-4 sets
Burpee took the longest at a smooth steady pace
Thruster were 10/6/4 and 7/7/6
K2E was 5/5 and 3/3/2/2
I was very pleased with the pacing and consistency.
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