CFG - Lucas
1200 - 12 of us
Warm-up
3:00 EZ Row
0:30 L/R Samson Stretch
1:00 Mod Row
INTO…
2 SETS
10 PVC Pass Throughs
10 PVC BTN Strict Press
10 Shoulder Swimmers
5 Bootstrappers
5/5 Quad + Hamstring Stretch
Strength
Shoulder Press (Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Strict Press
Week 9 of 9
(Score is Weight)
I matched my effort at the start of the cycle. Made 120#, failed 125# (2 of 3)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 8 MINUTES
15 Wall Balls (20/14)
15/12 Cal Row
Short Lap WB Run
-Rest 2:00 b/t Sets-
AMRAP x 6 MINUTES
10 Wall Balls
12/10 Cal Row
Short Lap WB Run
I scaled to 12# wall ball but did full calorie rows.
AMRAP 8 = 2 rounds + 15 reps
AMRAP 6 = 2 rounds + 0 reps
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