Not for time do five sets of
Then do four sets of
AMRAP in 6 minutes of
Results: For the AMRAP did 4 rounds plus 13 reps.
Not for time do 4 sets of
Rest as needed between sets.
AMRAP in 6 minutes of
Results: For the metcon 3 Rounds plus 8 reps.
EMOM for 10 minutes do
Then AMRAP in 18 minutes of
Results: If the first part is too lame do 6-8 of each. For the metcon exactly 6 rounds (was not lame 🙂 )
EMOM for 5 minutes do
Take 10 minutes and practice
AMRAP in 15 minutes of
Results: 5 rounds plus 2 reps. Did first round of 10 plate walks unbroken. Most other rounds did broke into two sets of 5.
Taken from the CFI workout on May 12
Every 4 minutes for 16 minutes do
Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:
Results: Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round. 500m row took between 2:00 and 2:18.