Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – 200m Run

MIN 2 – 250m Row

MIN 3 – 200m Ski

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 8

Min 1 — 8/6 Cal Bike + Groiners

Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep Session for Rope Climb

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/10 Cal Bike

30 Double Unders

10 Thrusters (95/65)|(65/45)

2 Rope Climbs*

*Legless optional for one or both rope climbs.

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 10 MINUTES

3 Clean and Jerks (225/155)

(Score is Load)