Workout of the Day

Metropolis Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

15 Hang Power Cleans (115/65lb)

20 ring dips

Run 1 hill (sub with 20 cal. row if inclement weather, coaches choice)

20 box jumps (24″/20″)

*Power Clean weight should be light (approx. 50% of 1RM HPC)

*Scale ring dips with band assisted ring dips or dips on the box.

*Scale box jumps by reducing the height of the box