Instructions for Mindset Metcon 0.1

Complete for time:

1,000 meter Row
30 S2OH
50 Pull-ups
70/70 DB SA OH Walking Lunges
50 Pull-ups
30 S2OH
1,000 meter Row

*35 min Cap

// Fitness: PS (85, 70) Jumping, Ring Row, or Banded, DB (30's, 20)

// Performance (115, 80) Chin Over PU, DB (40, 30's)

// Sport: (135, 95) C2B PU, DB (50', 35's)

Instructions for I Give You a 9

Complete for time:

3,000 meter Row
3,000 meter Run
3 Mile Bike

*40 min cap

Instructions for 3 of a Kind A

A) 3 min AMRAP
30/21 Cal Bike
30 C2B pull-ups
30 Snatches
30 OH Squats
30 Burpees over the Bar (lateral)
30/30 FR Stationary Lunges

rest 3 min before B

Instructions for 3 of a Kind B

B) 7 min AMRAP (start from beginning)

30/21 Cal Bike
30 C2B pull-ups
30 Snatches
30 OH Squats
30 Burpees over the Bar (lateral)
30/30 FR Stationary Lunges

rest 3 min before C

Instructions for 3 of a Kind C

C) Complete for time (from the beginning)
30/21 Cal Bike
30 C2B pull-ups
30 Snatches
30 OH Squats
30 Burpees over the Bar (lateral)
30/30 FR Stationary Lunges

*17 min Cap

//Fitness: BB (95, 65) Chin over Bar

// Performance & Sport: BB (115, 80) Chest to bar

Instructions for Frost Bike

4 Rounds
3 min of Work
2 min of rest

21 -21-21-21
Toes to Bar
15-12-9-6
Squat Cleans
- with remaining time
Max Cal Assault Bike

**increase the weight on the bar every round while decreasing the reps on the squat Cleans - Toes to bar reps always stay the same
*score is the sum of cumulative Calories on the Assault Bike

// Fitness: Men (95, 115, 135, 155) Women (65, 80, 95, 105)

// Performance: Men (115, 135, 155, 185) Women (75, 95, 105, 135)

// Sport: Men (135, 155, 185, 225) Women (95, 105, 135, 155)