Friday – Purpose / Achievement


– Metcon: Hero workout “Andy” for Veteran’s Day today. There is no time-cap The original version of this workout uses a 20# vest to complete as Rx. The intent today is pacing and pushing through the pain once fatigue sets in. Loading is intended to allow you to work at consistent rates, so make sure scaling is on point.


Get all equipment ie. barbell, box, etc.

perform AMRAP in 8 min of:

5 Deadlifts

5 Thrusters

10 Alt. Step-ups

100m Run




For time:

25 Thrusters (115, 75)

50 Box Jumps (24, 20)

75 Deadlifts (115, 75)

1.5 Mile Run

75 Deadlifts

50 Box Jumps

25 Thrusters

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