09/24/16

23
Sep

09/24/16

**Alamo City Barbell Club will begin holding Weightlifting classes on Tuesday 9/27/16! Classes will be held on Tuesdays and Thursdays from 5:30-7:30pm and Saturdays 8:30-10:30am. Contact Rudy Elizondo at rudy@alamocitycrossfit.com for more info or to sign up.

 

Metcon

Life & Fitness
A.
Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

B.
Complete as many reps as possible in 6 minutes of: Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

C.
Complete as many reps as possible in 6 minutes of: Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups

Accessory

Bicep Curls 3×20

Chin Ups 3×5 Dragon Flags 3×5

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