Rose City Barbell – Group Training

Metcon (AMRAP – Rounds and Reps)

“Chip Shot”

AMRAP 13:

70 Alternating Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50/35 Calorie Row

40 Handstand Push-ups
In this Open-style chipper workout, looking for athletes to choose a weight on the dumbbell that they are capable of completing 20+ repetitions unbroken. If athletes have no goals of competing in local competitors or the open, we suggest that they complete regular push-ups. The goal today is for every athlete to get to the handstand push-ups or push-ups, so we can tailor the workout to allow athletes to accomplish that. We typically give dumbbell strict press or push press as a substitute in these situations, but with dumbbells already being used in the workout today, we can make push-ups the first option based on equipment numbers. Stagger athletes by 4 Minutes if short on Rowers.