tuesday

Metcon

-_
"German Shepherd"
Freedom
3:00 AMRAP
100/80m Ski (Or 100m Run Or 8/6 Calorie Bike)
20 Double Unders
2 Wall Walks

-rest 2:00-

6:00 AMRAP
200/160m Ski (Or 200m Run Or 16/13 Calorie Bike)
40 Double Unders
4 Wall Walks

-rest 2:00-

9:00 AMRAP
300/250m Ski (Or 300m Run Or 20/16 Calorie Bike)
60 Double Unders
6 Wall Walks

Independence
3:00 AMRAP
100/80m Ski (Or 8/6 Calorie Bike)
15 Double Unders
1 Wall Walk
​
-rest 2:00-

6:00 AMRAP
200/160m Ski (Or 16/13 Calorie Bike)
30 Double Unders
2 Wall Walks

-rest 2:00-

9:00 AMRAP
300/250m Ski (Or 20/16 Calorie Bike)
45 Double Unders
3 Wall Walks

Liberty
3:00 AMRAP
200/175m Bike Erg 
20 Single Unders
1x25ft Bear Crawl
​
-rest 2:00-

6:00 AMRAP
400/350m Bike Erg
30 Single Unders
2x25ft Bear Crawl

-rest 2:00-
​
9:00 AMRAP
600/500m Bike Erg
40 Single Unders
3x25ft Bear Crawl

** Every 50/40m = 1 rep for the Ski/Run (ex: 200/160m = 4 reps)**

Target number of Rounds each set: 2-3 rounds

Minimum number of Rounds before scaling: 1.5 rounds