2.14.23

Metcon
Performance Challenge Test #2
“Fight Gone Bad”
3 Rounds
1-minute Wallballs @ 20/14
1-minute SDHP @ 75/55
1-minute Box Jumps @ 20”
1-minute Push Press @ 75/55
1-minute Calorie Row
Rest 1 minute
Last tested on 11/2/2021

Accessory
10 min EMOM
O: 12 GHD Sit-ups (RX+ 15)
E: 2 Rope Climbs

1.24.23

Metcon
Performance Challenge Test #1
“The Chief”
5 Rounds of 3 min AMRAPs
3 Power Cleans @ 135/95
6 Push-ups
9 Air Squats
Rest 1 minute between
RX: 135/95
SC: 95/65; Knee Push-ups|
MRX: 65/45; Rig Push-ups

Accessory
Row 2k x 2
Rest 4 minutes between

3.29.22

Metcon
Performance Challenge Retest #3
150 Wallballs @ 20/14
Every break perform 30 double-unders (SC: 20 DUs; 50 singles)

Accessory
2k Ski Erg

2.10.22

Metcon
Performance Challenge Test #2
5 RFT
25 Calorie Row
20 Alternating DB Snatch @ 35/25 (RX+ 50/35)
15 Burpees

Accessory
Strength Superset
DB Bench Press 5x10
Max Effort Dips

1.13.22

Strength
Performance Challenge Test #1
8 Rounds E3M
1 Power Clean +
1 Front Squat +
1 Hang Squat Clean +
1 S2O
*Score is total weight in 8 rounds*

Accessory
2k Ski Erg