Metcon

AMRAP 25 minutes 
___ Cal Row 
15 Bar Facing Burpees
10 Power Cleans 
Rest 1 minute 

Fitness: 75/55 (12 Cals) 
Performance: 115/75 (15 Cals) 
Open: 135/95 (18 Cals) 

**Increase the load on the cleans by 20/10 every other round
**You will make 2-3 jumps in weight. Respect the 10s

DRIVE

Every minute on the minute for 9 minutes (3 sets):
Station 1 – Kettlebell Halos x 5 reps each direction- 
Station 2 – Plank Shoulder Taps x 20
Station 3 – Split Squat holding KB- 12 per leg 
(use the above as a warm up)


Every 2 minute for 10 minutes 
6 Devils Press
12 Sit ups
Max Single Unders 

Every 2 minutes for 10 minutes 
6 DB Burpees
12 Opposite Hand Opposite Foot V ups  
Max DB Thrusters 

Remember you can scale up in DRIVE- do Doubles for singles and regular v ups to make this more challenging.

This weekend (6/22 and 6/23) there is a Level 1 at FEDERAL HILL. Closed Saturday, Open gym 5:30-7:30 Sunday. All athletes are welcome to go to Harbor East on Saturday!