Carries

Metcon

For Time

• 24, 18, 12 – Assault Bike Calories
• 12, 9. 6 – Heavy Med-Ball Over Shoulder. (150/100)
• rest 1:1 or for a max of 5 minutes
• Repeat

cash out: 6 x 50ft Overhead Med Ball (80/50)

Metcon

Group Creates the Work Out Day!

• Each person picks an exercise, and we build the workout from there.

20 min Max Cal Row (Partner)

One partner Rows for max cals

while the partner completes 1 round of:

• 5 right arm kettlebell shoulder-to-overhead
• 5 right arm KB swings
• 5 left arm KB STO
• 5 left arm KB swings
• 5 Goblet Squats
• 1 50ft right arm farmer carry
• 1 50ft left arm farmer carry

then switch

You can only row when the kettlebell is off the ground.
If your partner sets the kettlebell down, you must stop rowing.

Metcon

E2MOM for 20 minutes

• 4 x 50ft Shuttle Runs
• AMRAP for the remaining time
  • 7 Kettle Bell Squats (35/25)
  • 7 Kettle Bell Floor Press
  • 100ft Kettle Bell Farmer Carry

Metcon

For Time

• 30 Cal Assault Bike
• 15 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 24 Cal Assault
• 12 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 18 Cal Assault
• 9 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)