Kamp LOKAL: Jan 26, 2024

Metcon (15 min cap)

25 Shuttle Runs (50ft)

50 Wall Balls (20/14) (10/9)

50 V Ups

50 Wall Balls (20/14) (10/9)

25 Shuttle Runs (50ft)

Scaled:

18 Shuttle Runs (50ft)

35 Wall Balls (20/14)

35 V Ups

35 Wall Balls (20/14)

18 Shuttle Runs (50ft)

Wide Grip Bench Press

5 Wide Grip Bench Press @ 7/10 RPE

5 Wide Grip Bench Press @ 7.5/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

5 Wide Grip Bench Press @ 8.5/10 RPE

5 Wide Grip Bench Press @ 9/10 RPE

*5-7 Chin Up after each set.

Optional Mono

Part 1: Run

9 Sets

300m at RPE6

100m at RPE2

*No additional rest between reps or sets.

-Rest 3 Min-

Part 2: Echo Bike

20 Sec Controlled Sprint at RPE9

3 Sec at Max Wattage

1 Min at RPE1-2

-Rest 90 Sec-

25 Sec Controlled Sprint at RPE9

3 Sec at Max Wattage

1 Min at RPE1-2

*Score Run in Time and Echo Bike in Calories