Three rounds for time of
Then 3 sets of
Results: Metcon in 9:50. Forearms were the limiting factor…
Every 3 minutes for 21 minutes do Overhead Squats with the following rep scheme
Then AMRAP in 12 minutes (based on “Cold Feet” from CF New England):
Results: For the metcon finished 9 rounds plus 28 reps.
EMOM for 20 minutes (5 rounds) rotate through each of the following stations:
Then AMRAP in 10 minutes
Results: Did bent knee L-Sits. Metcon 7 rounds plus 3 reps.
| Day | Movement Class | Exercises | Priority |
| Monday | W | Clean Front Squats | EMOM |
| Tuesday | – | – | – |
| Wednesday | W | Strict Press | EMOM |
| Thursday | – | – | – |
| Friday | G | Weighted Dips Pistol Squats | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | GW | Cleans Toes to Bar | Task |
| Tuesday | – | – | – |
| Wednesday | MGW | Double Unders Dumbbell Push Press Pullups Burpees | Task |
| Thursday | M | Run | Task |
| Friday | MW | Box Jumps Overhead Squats | Task |
| Saturday | MGW | Back Squats Pullups Pushups Kettlebell Swings | Task |
| Sunday | M | Run | Task |
This is a modified version of The Legend Hero WOD.
For time
Results: Quick saturday workout before the farmers market… 15:32