Desert Sky Fitness – H.I.I.T.

400 meter run (No Measure)

Across the Floor (No Measure)

BM 16 Thruster (Weight)

Thruster Ladder. 20 second lifting period and 10 second transition. Athletes can perform deadlifts if they are unable to thruster the weight.

Add .1 to your weight total for every rep of deadlifts completed. If an athlete clears the ladder they can perform multiple thrusters at the final weight each counting 2# to the total.

RX: 95/55 115/70 135/85 155/100 175/115 195/130 215/145 235/160

Scaled: 75/45 90/55 105/65 120/75 135/85 150/95 165/105 180/115

Metcon (Time)

For time:

500 Meter row

20 Clean and jerks (65/95)

20 Back squats

20 Pull Ups

Rx+

500 Meter row

20 Clean and jerks (135/95)

20 Back Squats

20 C2B Pull Ups

Written by: Ralph

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