20.4 Redo


CFO Class: MetCon

As many rounds as possible in 21mins of:

15 Burpee box jump overs 24/20″
10 Chest to bar pull-ups
5 Bar muscle ups
60s Rest

Today we have an interval amrap with a gymnastics bias. Athletes can look to push the pace on the box jump overs as we are looking to hit the gymnastics complex at a high heart rate, we should keep in mind that this is training. We don’t want to burry ourselves with this one, but we do want to push the pace making it tough to hang on towards the end even with the 60s rest.

5 x 5 Front squats + 1 Thruster

150 cal recovery bike at RPE 6/7
Midline Accessory

5 sets
5 Dragon flies
45s Sangbag hug hold