METCON 7-9-24 (Reps, Rx2, Rx3) 10 min AMRAP: 10/7 Calorie Row 10 Bodybuilder Deadlift 10 Box Jump REST 2 minutes 10 min AMRAP: 10/7 Calorie Assault Bike 10 Toes to Rings 10 Powerclean Goal: 300+ reps, 5+ rounds on each triplet *Start on different triplets to share equipment Rx: 50/35 pair, 24''/20'', 135/95 Powerclean Rx2: 35/25 pair, 20''/16'', 115/75 Poweclean, Sub 7 Toes to Rings OR Sub 10 Hanging Leg Raise on Rings Rx3: 25/20 pair, 20''/16'', Step Ups Allowed, 75/55, Sub KTC (rings or pull up bar) MODWOD 1: Sub Bodybuilders, 20''/16'' Step Ups Allowed, 45/35 OR 20/15 DB pair, Sub Lying Toes to Bar MODWOD 2: Sub Bodybuilder to Box, Plate Step Up, Lying Toes to Bar, 15/12 DB pair
| 1st | 128 Rx | Lily Joh Tue, Jul 9, 2024 | | 2nd | 198 Rx2 | Rachel T Tue, Jul 9, 2024 | | 3rd | 139 | Cherise Tue, Jul 9, 2024 | | 1st | 313 Rx | Sean H Tue, Jul 9, 2024 | | 2nd | 274 Rx | Ethan C Tue, Jul 9, 2024 | | 3rd | 273 Rx | Hayden P Tue, Jul 9, 2024 |
| Ethan C | 274 Rx | | | Lily Joh | 128 Rx | | | Hayden P | 273 Rx | | | Sean H | 313 Rx | | | Cherise | 139 | All Rx except some struggles some hlr | | Rachel T | 198 Rx2 | RX everything / 85#PC | | Bj | 225 Rx | | | Diogo S | 206 Rx | |
|