For Time – CAP10
- 100 Burpee
Power Snatch
- OTM9 x3 @ 60%
Overhead Squat
- EOM 15-12-9 @ 60% Power Snatch
MetCon
- 500m ERG
- AMRAP Hi/Low Plank
1. Row 500m for time
2. REST 1:00
3. Perform reps of Hi/Low plank (down-down-up-up) for the same duration it took to row 500m.
*All reps start and End in the UP position.
4. SCORE = Row in seconds – reps of Hi/Low plank