- 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.
Let's Get It!!!