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CrossFit
Skill
Toes to Bar
Metcon
18 Min AMRAP
15 Toes to Bar
15 Shoulders to Overhead (60/40KG)
15 Calories
Conditioning
Skill
Toes to Bar
Metcon
18 Min AMRAP
15 Toes to Bar
15 Shoulders to Overhead (22.5/15KG)
15 Calories
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
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/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility