Friday, November 9th


BLDR60

a) EMOM x 12 (Quality, no misses)

Min 1-4: 5 Hang Power Snatch

Min 5-8: 3 Hang Power Snatch

Min 9-12: 1 Hang Power Snatch

b) 4 RFT

30 Alternating Lunges

25 Push-ups

15 K2E


BLDR45

a) 3 Rounds

4 Wide Grip Pull-ups

3 Pull-ups

2 Chin-ups

Rest 1-2 minutes

b) AMRAP 10

30 Slamballs

30 Sit-ups

30 Ring Rows

30/20 Cal. Row


BLDR30

4 Rounds
AMRAP 4

12 Sit-ups

9 Slamballs

6/3 Cal Bike

Park Roberts