Thursday 3.20.2025

8 RFT
8 Burpee deadlifts 50/35
8 Hang to OH 50/35
100ft Farmers Carry
Partner AMRAP Abmat sit ups
4 RFT
4 Devils press 50/35
4 DB Thrusters
100ft FR Carry
Partner AMRAP Hollow rocks
Program Notes:
Another partner piece for this week. Anticipate some grip fatigue as the goal is to hang onto your DBs the whole time. Stay moving on your sit ups and hollow rocks as
these will add up over time as well!
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+: 70/50, GHD in first portion
Intermediate: 40/30 (something relatively heavy for you)
Scaled: 35/25 (something relatively heavy for you)
Beginner: 25/20 (something relatively heavy for you)
Longevity:*** if needed, kipping, risk vs. reward moves