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  • MikeMega

201030

Warmup

3 Rounds Not For Time

50 Jumping Jacks

10 Windmills per leg

10 Air Squats

10 Frankenstein's per leg

Garage(RX)

10x10 Backpack Front Squats

then...

10m AMRAP

30 Air Squats

20 Mountain Climbers

10 Pull-Ups

200m Run


Minimal

10x10 Backpack Front Squats

then...

10m AMRAP

30 Air Squats

20 Mountain Climbers

10 Pull-Ups

200m Run

Weightlifting

You can wear the backpack backward or you can hold it in the front rack. As long as its on the front of your body. Load that backpack up with weights, books, bricks, or even kids. Or a weight vest works as well. Make it heavy but don’t go too crazy. Wed like the sets of 10 to stay unbroken all the way through the 10th set.

Metcon

At 3…2…1…Go! You will perform 30 Air Squats, 20 Mountain Climbers, 10 Pull-Ups and a 200-meter run. That’s one round. Your score is the number of rounds and reps completed in the 10 minute period.

Stimulus

The intended stimulus for this metcon is an all out sprint. Get as many of these rounds and reps done as safely possible.


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