Marcus Ricks
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 0 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 |
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