Kamp LOKAL: Dec 27, 2023

Metcon:

3:00 Max Calorie Assault Bike

-3:00 rest-

3:00 Max 25ft Shuttle Run

-3:00 rest-

3:00 Max Calorie Row

-3:00 rest-

2:00 Max Calorie Assault Bike

-2:00 rest-

2:00 Max 25ft Shuttle Run

-2:00 rest-

2:00 Max Calorie Row

-2:00 rest-

1:00 Max Calorie Assault Bike

-1:00 rest-

1:00 Max 25ft Shuttle Run

-1:00 rest-

1:00 Max Calorie Row

*Sub Echo Bike for Rx’d if needed

*Score each 25ft Shuttle Run as 1 rep.

*1 Calorie = 1 Rep

Front Squat

1 Front Squat @ 55% 1 RM Front Squat

1 Front Squat @ 60% 1 RM Front Squat

1 Front Squat @ 65% 1 RM Front Squat

1 Front Squat @ 70% 1 RM Front Squat

1 Front Squat @ 80+% 1 RM Front Squat