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Strength Metcon

For time

15-12-9

Front squats 70/50

Lat burpees over the bar

Skill

3 strict pull-ups +3 kipping pull-ups+3 kipping c2b+

3 butterfly pull-ups+3 butterfly c2b

or

Max effort strict hspu+Max effort kipping hspu

or Muscle-up work

Conditioning

3 rounds

100m sandbag/medball run

5 burpee box jump overs

15/12 cal bike

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Have a burning question about our gym or programme? Want to know if RX Fitness is right for you? Send us an email [email protected] or phone us on 022 851 0502.