Steel Bell / Ballast Ball Metcon

Steel Bell / Ballast Ball Metcon

Timing: 60 Seconds on / 20 Seconds Off
Volume: 3 Cycles
Tracking: Reps per sequence
Total time: 24 Minutes

Men

1.    Sandbell Shoulder Thruster 50lbs

2.    High Low Toss 50lbs

3.    2 Hand Snatch 50lbs

4.    Ballast Ball Sledge hammer

5.    Ballast Ball Hamstring Bridge

6.    Ballast Ball Feet catch and toss


Women

1.    Sandbell Shoulder Thruster 30lbs

2.    High Low Toss 30lbs

3.    2 Hand Snatch 30lbs

4.    Ballast Ball Sledge hammer

5.    Ballast Ball Hamstring Bridge

6.    Ballast Ball Feet catch and toss