West End Friday Metcon Class

Service Description

Warm-up 1 ROUND 1:00 Bike 10 Goodmornings 10 Elbow Punches 10 PVC Pass Through 10 Scap Pull-Ups Into… 1 ROUND 1:00 Bike 5/5 Single Leg RDL 10 Hang Muscle Clean 10 BTN Snatch Grip Strict Press 10 Ring Rows Into… 1 ROUND 1:00 Bike 10 Deadlifts 10 Hang Power Clean 5 PVC Cuban Press 10 Kip Swing NCFIT CLASSIC WORKOUT - Performance For time: 40/35 Assault Bike Calories 20 Pull-ups 20 Deadlifts, 225/155 lbs 40/35 Assault Bike Calories 20 Pull-ups 20 Power Cleans, 185/135 lbs 40/35 Assault Bike Calories 20 Pull-ups 20 Power Snatches, 135/95 lbs Athlete Instructions "SPOOKY SEASON (PERFORMANCE)" C2: 50/40 Cal Echo Bike: 45/40 Cal KG BB1: (100/70) KG BB2: (85/60) KG BB3: (60/42.5)