Workout of the Day
Just one class today at 8:30 am!
If you’re competing in the lifting meet, make sure you’re at the gym by 9:30 am.

AMRAP in 20 minutes:
10 front squats
8 push jerks
60 drag rope single unders

Every 5 minutes, including at the start of the workout, run 500 meters.

Use a barbell weight at which you can finish the 10 front squats in two sets, and then the 8 push jerks in two sets, without too much rest. Try to keep your run pace quick enough on the 500’s that you have plenty of time to work on the AMRAP when you get back in. Pick up where you left off on the AMRAP whenever you return from the run.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 4×4:00 on, 1:00 off