Rose City Barbell – Group Training

Metcon (AMRAP – Rounds and Reps)

“Four Thirty”


30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

In today’s workout, the weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm) unbroken if they needed to. Looking to choose a toes to bar variation that athletes can maintain a rhythm with throughout. If unable to Schwinn Bike, complete one of the following:

21/15 Calorie Assault Bike