Saturday

24
Apr

Saturday

Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

20 Front Squats (135/95)

20/15 Cal Bike

20 Box Jump Overs (24/20)

-Rest 5:00-

3 ROUNDS FOR TIME

20 HSPU

20/15 Cal Row

20 Push Press (95/65)

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Scap Push-Ups

12 Cossack Squats

100m Run

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

1000m Row

60 Single KB Goblet Squat (70/53)|(53/35)

600m Farmers Carry (70/53)|(53/35)

60 Strict Chin-ups

600m Farmers Carry

60 Single KB Goblet Squat

1000m Row

*Partner 1 works while Partner 2 rests. Partners alternate every 250m on the row. Partners walk together during the farmer carries and may switch as needed.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – 1 Legless Rope Climb

MIN 2 – 3 Strict Muscle-Ups

MIN 3 – Max Distance HS Walk

(No Measure)