Gary Carter

Hometown:
Unknown
Gym:
Gender:
Male
Age:
--
Height:
--
Weight:
--

October 2, 2017

Performed at: RCC Fitness for First Responders
Description: Metcon (for time)
AMRAP
10 minute time cap

3 Burpee box jump overs (24/20) (step ups)
3 Deadlifts Rx+ (225/155) Rx (155/95) Scaled (95/75)
6 Burpee box jump overs
6 Deadlifts
9 Burpee box jump overs
9 Deadlifts
Continue to add 3 reps after each round until time expires
Results: 3 rounds 25 reps
Performed as RX
Warmup: Warm ups
3 rounds
15/10 Abmat situps
15/10 Shoulder pass through
15/10 Air squats
15/10 sec. plank hold

Dynamic stretches (5 min)
Demonstrate each stretching exercise

Strength (not for time)
Work towards your 1 RM
Deadlifts
1-1-1-1-1-1-1

1 similar workout

Date Name WorkoutDescription Results
10/02/2017 Metcon (for time)
AMRAP
10 minute time cap

3 Burpee box jump overs (24/20) (step ups)
3 Deadlifts Rx+ (225/155) Rx (155/95) Scaled (95/75)
6 Burpee box jump overs
6 Deadlifts
9 Burpee box jump overs
9 Deadlifts
Continue to add 3 reps after each round until time expires
 3 rounds 25 reps
Performed as RX