Friday’s Workout: 2-14-20

GBCF Open Workout #3:

RX: In 15 minutes, complete the following:

50 Calories on the rower

40 Alternating dumbbell snatches 50#/35 (total)

30 Hand release push-ups

20 Box jumps 30”/24

10 Power clean + 1 Front racked lunge on each leg 135#/95

With the remaining time, complete as many bar muscle ups as possible

Scaled: In 15 minutes, complete the following:

50 Calories on the rower

40 Alternating dumbbell snatches 35#/20 (total)

30 Hand release push-ups

20 Step ups 24”/20

10 Kettlebell swing + 1 goblet lunge on each leg (70#/53) With the remaining time, complete as many chin over bar pull ups as possible

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