Today… You’ll Have 2 Scores…
After The Strength Is Done… We’ll Set Up For The 12 Min AMRAP…
You’ll Be Working For 12 Mins… And How Many Rounds/Reps You Get Will Be Your 1st Score…
Then… You’ll Rest 3 Mins… And @ The 15 Min Mark…
Perform The Below MetCon For 1 Round For Time… That’s Your 2nd Score…
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ALRIGHT… HERE WE GO!!!
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Strength…
Strict Press…
NOT Every Min On the Min X 4 Mins!!!
20 Strict Press @ 65% of your 1 Rep Max
MetCon…
***MedBall… Rx’d: M-20lbs/F-14lbs…***
***BarBell… Rx’d: M-115lbs/F-85lbs…***
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As Many Rounds As Possible in 12 Mins…
1 Med Ball Clean
2 MedBall Thrusters
3 Wall Ball Shots
4 MedBall Push Ups
5 DeadLifts
6 Power Cleans
7 Front Squats
8 Push Presses
9 Thrusters
10 Burpees…
Rest 3 Mins…
Then Perform The Above Sequence For 1 Round…TIME!!!
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3…2…1… GO!!!
Mando
3.20.2023 WOD & Scores…
RainCrossStrengthandConditioning 