FRIDAY

METCON

OPEN

“PONIES”

For Time… the workout will start with 20 double unders or 40 single unders, then chip away at 50 front squats. Every minute you must stop and complete 20 double unders or 40 single unders. After you complete 50 front squats, cash out with 1000 meter row. 

50 Front Squats (135/95)

At the top of each minute, 20 double unders 

then…

1000M Row

PERFORMANCE

For Time…

50 Front Squats (115/75)

At the top of each minute, 20 double unders

then…

1000M Row

FITNESS

For Time…

50 Front Squats (95/55)

At the top of each minute, 40 single unders 

then…

1000M Row