Kamp LOKAL: Nov 29, 2023

Warm up 2-3 Sets 1:00 Bike (moderate) 5 No Jump Burpee (Step In and Out) 5 Box Jump w/Step Down (low) 1:00 Row (moderate) 10 Box Step Up (low) -Then- Warm Up to Box Step Over weight. Scoring: Checkbox Metcon 3 Tempo Front Squat @ 55% 1 RM Front Squat 3 Tempo Front Squat @ 60% 1 RM Front Squat 3 Tempo Front Squat @ 63% 1 RM Front Squat *Tempo is 3 second descent, 3 second pause in the bottom. 2 sets: Scoring: Checkbox Front Squat 1 Front Squat @ 65% 1 RM Front Squat 1 Front Squat @ 70% 1 RM Front Squat 1 Front Squat @ 75% 1 RM Front Squat 1 Front Squat @ 75+% 1 RM Front Squat Scoring: Checkbox Metcon 2 sets: AMRAP 4 Minutes 12/10 Calorie Bike Erg (OR 12/10 Calorie Assault Bike) 8 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 1ft target) -rest 2 minutes- AMRAP 4 Minutes 12/10 Calorie Row 8 Dumbbell Box Step Overs (50/35) (24/20) -rest 2 minutes- Scaled: 2 sets: AMRAP 4 Minutes 10/8 Calorie Bike Erg (OR 10/8 Calorie Air Bike) 6 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 8ft target) -rest 2 minutes- AMRAP 4 Minutes 10/8 Calorie Row 6 Dumbbell Box Step Overs (50/35) (24/20) -rest 2 minutes b/t sets- *Work to pace each interval the same, at sustainable paces.