Announcement
Happy Birthday Kerry Connolly!!
Workout
Metcon (AMRAP – Rounds and Reps)
THE HASH SLINGING SLASHER
8 minute AMRAP
4-8-12-16-20…
Assault Bike Calories or Row or Ski Erg
1-2-3-4-5….
Burpee Box Get Overs (48/42)
-rest 2 minutes-
8 minute AMRAP
4-8-12-16-20…
Calorie Row or Ski Erg or Assault Bike
Kettlebell Swings (70/53)
-rest 2 minutes-
AMRAP 8 minutes
4-8-12-16-20…
Calorie Ski or Assault Bike or Row
1-2-3-4-5….
Sandbag Clean (150/100) (OR Power Cleans (185/125))
TARGET SCORE
Target number of Rounds each set: Round of 16 Calories
Minimum number of Rounds before scaling: Round of 12 Calories
Scaling Option
8 minute AMRAP
2-4-6-8-10…
Bike Calories
1-2-3-4-5….
Up Down + Box Step Up
-rest 2 minutes-
8 minute AMRAP
2-4-6-8-10…
Calorie Row
Russian Kettlebell Swings (light)
-rest 2 minutes-
AMRAP 8 minutes
4-8-12-16-20…
Calorie Ski
1-2-3-4-5….
Dumbbell Cleans (light)