WORKOUT

Rocky MetCon 23 Feb – a goodie from 2015

PERFORMANCE:
2 Rounds For Time
Run 200m
4 Rope Climbs
Run 200m
30 Front Squats 50/35
Run 200m
20 DB Snatch alternating 20/15kg
100m Waiters Walk with DB
200m Run

FITNESS:
2 Rounds For Time
Run 200m
8 Rope Lowers
Run 200m
30 Front Squats 40/25
Run 200m
20 DB Snatch alternating 15/10kg
100m Waiters Walk with DB
200m Run

BASICS