METCON 7-10-24 (Reps, Rx+, Rx2, Rx3) 3 minutes ON/1 min OFF x 4 sets: 20 m DB/KB Front Rack Walking Lunge 15 Sumo Deadlift (NO high pull) AMRAP w/ time remaining: Shuttle Run* 10 m=1 rep Score=total shuttle runs Rx+: 60/45 pair, 185/125 Rx: 50-53/35 pair, 165/115 Rx2: 35-25-26 pair, 145/100 Rx3: 25-26/20 pair, Sub Goblet Lunge, 125/85 MODWOD 1: Sub BW Lunge, 20/15 pair, 10 m walking Lunge, 95/65 MODWOD 2: Sub 10 Step Ups, 12 Sumo Deadlift 45/35
| 1st | 34 Rx | Lily Joh Wed, Jul 10, 2024 | | 2nd | 39 Rx3 | Cherise Wed, Jul 10, 2024 | | 3rd | 24 Rx3 | Amber E Wed, Jul 10, 2024 | | 1st | 62 Rx+ | Sean H Wed, Jul 10, 2024 | | 2nd | 81 Rx | Ethan C Wed, Jul 10, 2024 | | 3rd | 76 Rx | Hayden P Wed, Jul 10, 2024 |
| Sofia | 43 | 75lb barbell, 20 KB pair | | Lily Joh | 34 Rx | | | Ethan C | 81 Rx | | | Cherise | 39 Rx3 | 20# pair | | Diogo S | 38 Rx | | | Amber E | 24 Rx3 | Dropped to 75 on deadlifts | | Hayden P | 76 Rx | | | Sean H | 62 Rx+ | | | Keith C | 40 Rx3 | |
|