Metcon 3.24.20 **Part A**

In 8-minutes climbing as far up the ladder as possible:

•1 Ring Dip
•2 Pull-ups
•3 Ring Dips
•4 Pull-ups
•5 Ring Dip, 6 Pull-ups, 7 RD, 8 PU

**Rest 2-minutes, then move on too Part B.**

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PACMAN

Complete 3 rounds for time:

•400m Run
•12 Power Cleans #65/95 (M50+ #55/75)

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Pac Man No Equipment

*Warm Up*
Complete 2-3 sets for Quality

8-10 Arm Circles Forward and Back (Focus on keeping your elbows fully extended)
8 Side Plank Rotations (Each Side)
8 Side Plank Toe Taps (Each side)
10 Samson Walking Lunges (Lockout arms overhead with core tight)
8 Cossack Squats
20-30s L-Sit or Tuck Hold

**Strength**
Complete 5 sets

5-8 Tempo Push-ups (5sec down - 5sec up)
8-12 Bent Over Sandbag Row (3sec Up - 3sec Isometric Hold at the top -3sec down)


***Metcon***
"Then Complete 3 rounds for time

400m Run
12 Sandbag Cleans (From the Ground to the Front Rack position)"

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Pac Man Minimal Equipment

*Warm Up*
Complete 2-3 sets for Quality

8-10 Arm Circles Forward and Back (Focus on keeping your elbows fully extended)
8 Side Plank Rotations (Each Side)
8 Side Plank Toe Taps (Each side)
10 Samson Walking Lunges (Lockout arms overhead with core tight)
8 Cossack Squats
20-30s L-Sit or Tuck Hold


**Strength**
Complete 5 sets moving for quality

5-8 Tempo Push-ups (5sec down - 5sec up)
8-12 Bent Over Plate Row (3sec Up - 3sec Isometric Hold at the top -3sec down)


***Metcon***
Then Complete 3 rounds for time

400m Run
12 Power Cleans #65/95  (or 12 Dumbbell Power Cleans #35/50 or 20 Single Arm DB Cleans)

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Mrs. Pac Man

Mrs. Pac Man

AMRAP 8
200 m Run
15 Russian KBS
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Comments

John Mason

John Mason 3 months, 1 week ago / Reply

PACMAN: 9:46

John Mason

John Mason 3 months, 1 week ago / Reply

Metcon 3.24.20 **Part A**: 9 + 3

Michelle Platz

Michelle Platz 3 months, 1 week ago / Reply

PACMAN: 17:34
Notes: 5 rounds at 95#

Michelle Platz

Michelle Platz 3 months, 1 week ago / Reply

PACMAN: 17:34

Holly Krell

Holly Krell 3 months, 1 week ago / Reply

Pac Man Minimal Equipment: 9:07

Alyssa Kerney

Alyssa Kerney 3 months, 1 week ago / Reply

Pac Man No Equipment: 8:20
Notes: Used 20lb kettle bell. Did kettle bell swings

Andy Coy

Andy Coy 3 months, 1 week ago / Reply

PACMAN: 9:09
Notes: 500m row

Andy Coy

Andy Coy 3 months, 1 week ago / Reply

PACMAN: 9:09

Aja Osborne

Aja Osborne 3 months, 1 week ago / Reply

PACMAN: 10:55
Notes: 75#

Lauren Smith 3 months, 1 week ago / Reply

PACMAN: 7:44

Lauren Smith 3 months, 1 week ago / Reply

PACMAN: 7:44

Babita Artabasy

Babita Artabasy 3 months, 1 week ago / Reply

PACMAN: 8:56
Notes: had to stop and tie my shoes! lost 20 secs!

Charles Kitzmiller

Charles Kitzmiller 3 months, 1 week ago / Reply

Pac Man Minimal Equipment: 9:40
Notes: 20 # db

Binh Nguyen

Binh Nguyen 3 months, 1 week ago / Reply

PACMAN: 12:54
Notes: 95#

Corey Bann

Corey Bann 3 months, 1 week ago / Reply

PACMAN: 11:46
Notes: 135 cleans. Still hate running

Corey Bann

Corey Bann 3 months, 1 week ago / Reply

PACMAN: 11:46
Notes: 135 cleans. Still hate running

Brandon Coquyt

Brandon Coquyt 3 months, 1 week ago / Reply

PACMAN: 9:29
Notes: 135/vest

Brandon Coquyt

Brandon Coquyt 3 months, 1 week ago / Reply

PACMAN: 9:29

Brandon Coquyt

Brandon Coquyt 3 months, 1 week ago / Reply

Metcon 3.24.20 **Part A**: 14 Rounds
Notes: On matador

Brandon Coquyt

Brandon Coquyt 3 months, 1 week ago / Reply

Metcon 3.24.20 **Part A**: 14 Rounds

Thomas El-Far

Thomas El-Far 3 months, 1 week ago / Reply

PACMAN: 7:51
Notes: 95# would have done more but that all I got at this time. lol

Nicole Alvarado

Nicole Alvarado 3 months, 1 week ago / Reply

PACMAN: 9:37
Notes: #85 BB little over 400 run

Nicole Alvarado

Nicole Alvarado 3 months, 1 week ago / Reply

PACMAN: 9:37

Jackie Bertucci

Jackie Bertucci 3 months, 1 week ago / Reply

Pac Man Minimal Equipment: 10:50
Notes: 👌, ran out to a jogging 60s, 24 one arm DB 35lbs clean.

Jackie Bertucci

Jackie Bertucci 3 months, 1 week ago / Reply

Pac Man Minimal Equipment: 10:50
Notes: 👌, ran out to a jogging 60s, 24 one arm DB 35lbs clean.

Jackie Bertucci

Jackie Bertucci 3 months, 1 week ago / Reply

Metcon 3.24.20 **Part A**: 15 + 10
Notes: Kips+ attempt pull up. Door way pull up bar. Can do a full killing pull up. Can’t do a lot of strict pull up.

Justin Corder

Justin Corder 3 months, 1 week ago / Reply

PACMAN: 9:51
Notes: 155#

Luis Chaumont

Luis Chaumont 3 months, 1 week ago / Reply

Pac Man No Equipment: 11:13
Notes: 35 lbs bar, 20 reps

Nathalia Anaya

Nathalia Anaya 3 months, 1 week ago / Reply

PACMAN: 8:50

Max Montes

Max Montes 3 months, 1 week ago / Reply

Pac Man No Equipment: 10:29
Notes: 400m run 20lb x2 db power cleans

Max Montes

Max Montes 3 months, 1 week ago / Reply

Pac Man No Equipment: 10:29

Christine Von Robke

Christine Von Robke 3 months, 1 week ago / Reply

Pac Man Minimal Equipment: 9:13
Notes: 45# 200m run

Christine Von Robke

Christine Von Robke 3 months, 1 week ago / Reply

Pac Man Minimal Equipment: 9:13

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