Primus Fitness – PrimusFit
Metcon (No Measure)
Teams of 3
– 400m Team Equipment Carry (All working, All Reps)
• KB (53/3515
• Barbell (95/65)
@200
Partner 1- 20 AMKBS
Partner 2- 15 Power Cleans
Partner 3- 10 Burpees
@400
Partner 1- 10 Burpees
Partner 2- 20 AMKBS
Partner 3- 15 Power Cleans
@800
Partner 1- 15 Power Cleans
Partner 2- 10 Burpees
Partner 3- 20 AMKBS
*Leave Equipment at 800m mark*
– 400m Run Back to Gym
@Gym ( Split Reps, You Go I Go)
– 90 Ball Slams (20/15)
– 90 Weighted Sit Ups (20/15)
– 90 DB Push Press (50/35×2)
– 90 Goblet Squats (DB 50/35, KB 53/35)
– 400m Run Back to Equipment
– 400m Equipment Carry
@400
Partner 1- 20 AMKBS
Partner 2- 15 Power Cleans
Partner 3- 10 Burpees
@200
Partner 1- 10 Burpees
Partner 2- 20 AMKBS
Partner 3- 15 Power Cleans
@ Gym
Partner 1- 15 Power Cleans
Partner 2- 10 Burpees
Partner 3- 20 AMKBS
Time
Advanced athletes should do:
power clean and jerks
Single arm KB swing Snatch
Carry dumbells also and do renegade rows with burpees (do not jump with dumbells only row them)