Weightlifting/Gymnastics Conditioning, Mid-Duration
“Casual Friday”
AMRAP 18:
50 banded marching steps
30 box jumps
10 push-ups
Steps: SC=14#/10# ball, RX=20#/14# ball, RX+=30#/20#, 60 reps
Box Jumps: SC=light, fast, RX=24”/20”, RX+=30”/24”
Push-ups: SC=box elevated, RX=floor, RX+=floor, 20 reps
Strength Test Under Fatigue: Deadlift
In 11 minutes after metcon…
Work up to a 3-rep max deadlift