METCON 9-21-23 (Calories, Rx2, Rx3) 10 min AMRAP: Bike Calories Every 2 minutes stop and perform: 30 Double Unders 5 Burpee Tuck Jump *At 3-2-1 go start with double unders. REST 2 minutes 10 min AMRAP: Ski Calories Every 2 minutes stop and perform: 10 Butterfly Sit Ups 5 Hang Powerclean At 3-2-1 go start with sit ups Score=total calories. If needed rowers can be used in place of ski, but ski is the first choice! Start at different stations to share equipment. Rx: 135/95 Rx2: 115/75, Sub 50 Singles Rx3: 95/65, Sub 30 Singles, Regular Burpees MODWOD 1: 65/45 or 20/15 DB pair, 30 singles or plate taps, Sub 8 Anchored Sit Ups, 5 Bodybuilders MODWOD 2: 45/35 or 15/12 DB pair, 20 Plate Taps, 3 Bodybuilder to Box, 8 Assisted Sit Ups OR 16 Incline Mountain Climber
| 1st | 153 Rx | Leslie Thu, Sep 21, 2023 | | 2nd | 143 Rx | Debora Thu, Sep 21, 2023 | | 3rd | 132 Rx | Taeja Thu, Sep 21, 2023 | | 1st | 185 Rx | Shane Thu, Sep 21, 2023 | | 2nd | 169 Rx | Ethan C Thu, Sep 21, 2023 | | 3rd | 159 Rx | Derek N Thu, Sep 21, 2023 |
| Nichole | 104 Rx | | | Shane | 185 Rx | 89, 96 | | Taeja | 132 Rx | 53 bike, 79 ski | | Derek N | 159 Rx | 81, 78 | | Paul K | 135 Rx3 | Rx2 except Tuck Jump | | Debora | 143 Rx | | | Leslie | 153 Rx | Just burgers (no tuck jump) and subbed single unders to accommodate ankle | | Ethan C | 169 Rx | | | Colby | 194 Rx2 | Rx Weight, Burpee Tucks, Single Unders | | Nicholas | 149 Rx2 | |
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