Mission Fitness – cross training
Metcon (Calories)
Cardio Conditioning
6 rounds
20 seconds on 40 sec off
Ski max cals
Rower max cals
***3 times on the ski and 3 times on the rower (6 minutes total)
Metcon (Time)
3 rounds
10 DB Box step ups (Rx+ 24/20, 50/40; Rx 24/20, 45/35; Scaled 20/14, 35/25)
8 Power Snatches (Rx+ 135/95; Rx 115/75; Scaled 95/65)
***at 8:00 mins***
2 rounds
12 DB box step ups (Rx+ 24/20, 50/40; Rx 24/20, 45/35; Scaled 20/14, 35/25)
12 Power Snatches 8 Power Snatches (Rx+ 95/75; Rx 75/55; Scaled 65/35)