Workout – Metcon (AMRAP – Rounds and Reps)
NITRO
10:00 Amrap
12/10 Calorie Row
12 Alternating Hang Dumbbell Clean and Jerk (50/35)
– Rest 5:00 –
10:00 Amrap
12/10 Calorie Row
8 Burpee Over Rower
TARGET SCORE
Target number of Rounds each set: 8+
Minimum number of Rounds before scaling: 6
Scaling Option
10:00 Amrap
10/8 Calorie Row
10 Alternating Dumbbell Clean and Jerk (light)
Rest 5:00
10:00 Amrap
10/8 Calorie Row
6 Up Downs
Accessory – Warm-up (No Measure)
10:00 Muscle Transition Practice
Advanced – 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *
Intermediate – 3-5 Banded Muscle Up Transitions On the minute (7 mins)
Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *
Beginner: Practice!