GoatBusters today at 8:30a
MELT today at 10:30
300 Meter Run

In Groups of 3
-one person at each station, rotating through each movement 

1:00
Moderate Pace Row (or bike)
Active Samson Lunges
KB Deadlifts (:30/side)

:40
Faster Row (or bike)
Active Spiderman Lunges
Russian KB Swings

:20
Fast Row (or bike)
Push Up to Down Dog
KB Swings 
3/9/2019 - Burn MetCon

Score Type:: Rounds and Reps

"Mercury"
Teams of 3

25:00 AMRAP
12/9 Calorie Row or Assault Bike
12 KB Swings (53/35)
9 Burpees

Complete full round before switching
-one person works at a time
-all out effort each round
Login to submit your score

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3/9/2019 - MetCon

Score Type:: Rounds and Reps

"Mercury"
Teams of 3

25:00 AMRAP
12/9 Calorie Row or Assault Bike
12 KB Swings (53/35)
9 Burpees

Complete full round before switching
-one person works at a time
-all out effort each round
Login to submit your score

Login


Comments

Natalie Stevens 2 months, 2 weeks ago / Reply

3/9/2019 - MetCon: 4 + 84

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