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By: Mark Masavage
Metcon 30 Min Spin Class – Cycling
Metcon 15, 12, 9 for Time (15 min cap) Clean and Jerks (135/95) Pull-Ups 12 min EMOM 7 GHD Sit-ups 7 Toes to Bar :30 Blank Hold 7 MD Ball Slams (80/50)
Metcon Cals Assault Bike 10rds of 1:00 min on and 30 seconds rest 21 18 15 12 9 9 12 15 18 21 Use the remainder of the minute for rest.
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
METCON 30 min AMRAP 5 deadlift (225/155) 13 push-ups 9 box jumps (24/20)
Metcon 25 min AMRAP 200m Run 10 Pull-ups 10 lunges
METCON For Time 300 Cal C2 Bike E2MOM 5 Front Squats (135/95)
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