Meet Me at The Bar
Warm-up
6:00
Row 250m
Then AMRAP remaining time
10 PVC Passthrough
10 Air Squats
3 Burpees
Row 250m
Then AMRAP remaining time
10 PVC Passthrough
10 Air Squats
3 Burpees
Mobility
:30 Thread the needle each side
:30 Pec Smash
x3
:30 Pec Smash
x3
Weightlifting
20:00 Cap
Bench Press (5-5-5-AMRAP)
60-65-75-85%
Metcon
19:00
Meet Me at The Bar (AMRAP – Reps)
2:00 each
Calorie Row
Thrusters 95/65
Calorie Row
Power Snatch
Calorie Row
Squat Clean
rest 1:00 then
1:00 of above
Calorie Row
Thrusters 95/65
Calorie Row
Power Snatch
Calorie Row
Squat Clean
rest 1:00 then
1:00 of above
Rx+ 135/95#
Scale weight as needed
