Rose City Barbell – Group Training
Metcon (AMRAP – Rounds and Reps)
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar
In this chipper workout, athletes should choose a weight on the bar that they are capable of completing in no more than two sets when fresh. On the box jumps, athletes must stand to full extension on each rep as these are traditional box jumps. With the high number of toes to bar, choosing a variation that allows athletes to maintain a steady rhythm will help them progress to more efficient toes to bar quicker than constantly double kipping. If short on rowers, stagger athletes by 3 minutes.