jen row

Metcon1 : Deadlift Ladder:

Have the Plates  you need to load the bars ready.
5 Reps Each, one Minute at each weight, and the last round is an EMOM:

  • RX Ladies:
    75, 85, 105, 125, 145, 165, 175, 185
  • Rx Male :
    95, 115, 155, 195, 235, 275, 295, 315
  • RX+ Ladies
    95, 105, 125, 145, 165, 185, 195, 205
  • RX+ Male 145, 165, 205, 245, 285, 325, 345, 365

Metcon2 : 4 Rounds for Time

  • 400 M. Run
  • 10 Burpees
  • 20 Pull Ups