Monday, November 9 2020 

Strength: Back Rack Lunge 

18 minutes to complete 

4-5 Sets of 16 Lunges (8 per side) 

Metcon: AMRAP 5 

5 Pull-ups 

10 Front Squats 95/65 

5 Pull-ups

10 Shoulder to Overhead 

Rest 1 minute, repeat for 3 sets 

• Pick up where you left off the previous round. 

• Score it total number of rounds + reps 

Rx+: 115/75