Rose City Barbell – Group Training

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Mighty Mouse”

AMRAP 18:

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.