METCON 11-7-25
(Reps, Rx+, Rx2, Rx3)
9 min AMRAP:
Thruster-5 reps (from ground)
Bar Muscle Up-3 reps
Wall Walk-1 rep
Goal: 7+ rounds (63+ reps)
Tip: Thruster should be heavy but you should have the capacity to do a few sets of 5 unbroken.
Rx+: 135/95, Sub 25 Foot Handstand Walk (count HS Walk as 1 rep)
Rx: 135/95
Rx2: 115/75, Sub 3 Jumping Bar Muscle Up OR 1 Bar Muscle Up, Sub Partial Wall Walk
Rx3: 75/55, Sub 3 Jumping Bar Muscle Up OR 6 Band Assisted Pull Up, Sub 3 Bear Crawl (25 feet forward + backward = 1 rep)
MODWOD 1: 45/35, Sub 6 Ring Rows, Sub 2 Bear Crawl 25 feet forward + backward = 1 rep)
MODWOD 2: 15/12 DB pair, Sub 6 Ring Rows, 12 Plank Shoulder Tap (hands elevated as needed)
| 1st | 50 Rx2 | Lily M Fri, Nov 7, 2025 | | 2nd | 60 Rx3 | Sofia Fri, Nov 7, 2025 | | 3rd | 48 | Briana Fri, Nov 7, 2025 | | 1st | 36 Rx+ | Diogo S Fri, Nov 7, 2025 | | 2nd | 41 Rx | Colby Fri, Nov 7, 2025 | | 3rd | 45 Rx2 | Bj Fri, Nov 7, 2025 |
| Diogo S | 36 Rx+ | | | Justin R | 42 Rx2 | | | Briana | 48 | 65#, 3ring rows+3 mod pushups, 1 inchworm | | Lily M | 50 Rx2 | | | Sofia | 60 Rx3 | | | Taeja | 30 | 1 bmu + 2 red bands bmu. RX+ | | Colby | 41 Rx | | | Bj | 45 Rx2 | Rx weight |
|
