SATURDAY 4.20.2019

SATURDAY 4.20.2019

Warm-up

3 rounds

5 pull ups
10 push ups
15 air squats

Warm-up

Roxanne

Burpee every time you hear "Roxanne"

STRENGTH

Bench Press 

warm up and build to a 1RM

then drop weight to 75% of what you build up to

with 75% of your max, complete he following rep scheme

every 0:45 on the 0:45

10,9,8,7,6,5,4,3,2,1

METCON-BURN

"Barista"

Teams of 3

For Time: 30 Minute Time Cap

150/100 Calorie Bike
70 Clean and Jerks 135/95
70 Toes to Bar
50 Clean and Jerks 155/105
50 Chest to Bar Pull-ups
30 Clean and Jerks 185/135
30 Bar Muscle-ups
150/100 Calorie Bike