230831

Good evening Root Down…

I will be coaching tomorrow at noon. See you then and thank you for your patience.

230831

MetCon

3 Part AMRAP

1. 5 Min AMRAP

   - Dumpster Run

   - 2 Rope Climbs/6 Ground 2 Stand

Rest 2:00

2. 5 Min AMRAP

- 3 Clean and Jerks (115/85)

- 8 Ring Dips/12 Box Dips

Rest 2:00

3. 5 Min AMRAP

- 8 Deadlifts (115/85)

- 8 Toes 2 Bar/12 Hanging High Knee

Score will be 3 scores (Rounds plus Reps for 1,2 and 3). See you tomorrow. DOWORK!