Sunday 3.16.2025

4 sets:

A1. Bench press 8 reps

A2. DB Renegade row x12 /6e

M:

4 min AMRAP

35 DU

100ft Mixed carry 70/53

rest 1:30 min

4 min AMRAP

8 Burpees to a target

10 TTR

rest 1:30 min

4 min AMRAP

10/8 Cal machine

10 GHDs

Program Notes:

Plan for same weight across for your sets on your strength portion today, resting 2 mins between sets.  Push your pace on your AMRAPs but maintain quality

movement as your core work accrues

Scaling  the Metcon:

**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.

RX+: 60 DU, 15 TTR and GHD

Intermediate: same as RX, scale carry weight accordingly

Scaled: scale carry weight accordingly, Plate sit up

Beginner: scale carry weight accordingly, ab mat sit up

Longevity:*** if needed, kipping, risk vs. reward moves