Friday July 26

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

3 rnds, AMRAP 5

Complete 1 round of "Helen"

400 m Run

21 KB Swings (55/35)

12 Pull-ups

then with remaining time:

AMRAP Deadlifts (225/155)

Rest 1 min between rnds

Score = # of Deadlifts

THEN:

5 rnds, AMRAP 3

Complete 1st rnd of "Annie"

50 Double Unders

50 Sit-ups

then with remaining time:

AMRAP Air Squats or Muscle-ups

Rest 1 min between rnds

For rnds 2-5: 40-30-20-10

Score = # of Squats/Muscle-ups