METCON 8-11-22
(Time, Rx+, Rx2, Rx3)
8-3 min Rounds/1 min REST between rounds:
Rounds 1 and 5
160 m Shuttle Run (10 m distance)**
10 PVC Jump Over
MAX Calorie Ski
Rounds 2 and 6
160 m Shuttle Shuttle Run
10 PVC Jump Over
MAX Med Ball Sit Ups
Rounds 3 and 7
160 m Shuttle Run
10 PVC Jump Over
MAX American Swings
Rounds 4 and 8
160 m Shuttle Run
10 PVC Jump Over
MAX Kettlebell Pull Through
**SHUTTLE RUN STANDARD: TOUCH GROUND WITH ONE HAND PAST LINE EACH TIME! SCORE IS TOTAL ON MAX REPS MOVEMENTS!
Rx+: Sub 200 m Shuttle run, 12 Jump Over 20/14, 53/35, 24''/20''
Rx: 20/14, 53/35, 24''/20''
Rx2: 14/10, 35/26, 20''/16''
Rx3: 10/6 Sub 140 m Shuttle Run, low jump over, OR step over 20''/16'', 26/20
MODWOD 1: Sub 120 m Shuttle Run, No weight on Sit Ups, Step Over 20''/16'', 26/20 Russian Swing, Sub Plank Shoulder Tap if needed for pull through
MODWOD 2: Sub 80 m Shuttle Run OR 200 m C2 Bike, Assisted Sit Ups, 20/15 Russian Swing,Sub Elevated Plank Shoulder Tap
| Annalee | 334 Rx3 | 21, 77, 35, 37,17,80, 30,37- 320m bike for run, (20)24” PVC step overs, 35lb KB swings and pull thru | | Scott B | 130 Rx | | | Saori | 192 Rx | 1st rd Rx 2nd round step up |
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