Rose City Barbell – Group Training

Metcon (Time)

“Cinder Block”

For Time:

10 Strict Pull-ups, 10/7 Calorie Assault Bike

10 Strict Pull-ups, 10/7 Calorie Assault Bike

10 Strict Pull-ups, 10/7 Calorie Assault Bike

20 Push-ups, 10/7 Calorie Assault Bike

20 Push-ups, 10/7 Calorie Assault Bike

20 Push-ups, 10/7 Calorie Assault Bike

30 Air Squats, 10/7 Calorie Assault Bike

30 Air Squats, 10/7 Calorie Assault Bike

30 Air Squats, 10/7 Calorie Assault Bike

Picking a variation on the strict pull-ups and push-ups that athletes can complete in 1-4 sets each round. If unable to bike, complete one of the following:

10/7 Calorie Assault Bike

100 Meter Run

100 Meter Row