METCON 9-4-24 (Time, Rx+, Rx2, Rx3) For Time: Farmers Carry-200 m Sit Up-100 reps (anchor allowed) Jump Lunge-50 reps Farmers Carry-100 m Sit Up-50 reps Jump Lunge-25 reps Goal: Sub 13, CAP 16 minutes. Rx+: 70/50-53 pair, ONLY choose this if you think you can hit the goal! Rx: 50-53/35 pair Rx2: 35/25-26 pair Rx3: 35/25-26 pair, Sub Reverse Lunge MODWOD 1: 25-26/20 pair, Sub Reverse Lunge, Sub: 150 m Farmers Carry 80 Sit Ups 40 Reverse Lunge 80 m Farmers Carry 30 Sit Ups 15 Reverse Lunge MODWOD 2: 20/15 pair, Sub Step Up, Assisted Sit Up, Same rep scheme as MODWOD 1
| 1st | 10:18 Rx | Emilee M Wed, Sep 4, 2024 | | 2nd | 10:26 Rx | Marnae Wed, Sep 4, 2024 | | 3rd | 13:03 Rx3 | Nikki Wed, Sep 4, 2024 | | 1st | 8:46 Rx | Derek N Wed, Sep 4, 2024 | | 2nd | 10:10 Rx | Hayden P Wed, Sep 4, 2024 | | 3rd | 10:21 Rx | Ethan C Wed, Sep 4, 2024 |
| Marnae | 10:26 Rx | | | Nikki | 13:03 Rx3 | Used 35# db for farmers carry | | Derek N | 8:46 Rx | | | Diogo S | 10:27 Rx | | | Ethan C | 10:21 Rx | | | Hayden P | 10:10 Rx | | | Colby | 12:51 Rx | | | Keith C | 13:24 Rx3 | | | Emilee M | 10:18 Rx | |
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