Metcon Hero WOD
RJ
5 rounds for time of:
Run, 800 m
5 Rope Climbs, 15 ft
50 Push-ups
Olympic Lifting
Hang Snatch
1-1-1-1-1
PRV/CFC Programming 17-23rd
Day Focus Strength / Skill Conditioning Accessory / Optional Work Monday Barbell Power + Stamina Power Clean + Squat CleanEvery 3:00 × 5 Sets3+2 @70%,2+2 @75%,2+1 @80%,1+2 @83%,1+1 @85%+Beginners: 5–7
November 15, 2025
