Metcon
15 Min AMRAP
15 Deadlifts
12 Hang Power Clean
9 Front Squat
RX Age 17-44
(50/35KG)
RX Age 14-16 and 45-60
(40/30KG)
RX Age 8-13
(30/20KG)
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See AllOn 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...
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...
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20 kg 4 rounds
Scaled - 25 kg / 3 rounds + 8 deadlifts
20kg 4 Rounds
30kg 3 rounds
5 Rounds + 22 Reps (Rx)