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قرقيعان تشالنج 7


RX version

For Time

100-80-60-40-20

Double Unders

10-8-6-4-2

Thrusters


RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)

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Scaled version

For Time

200-160-120-80-40

Skips

10-8-6-4-2

Thrusters


Scaled Age 17-44 (42.5/30KG)

Scaled Age 14-16 and 45-60 (35/25KG)

Scaled Age 8-13 (30/20KG)

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Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/