Metcon
25 min AMRAP
2 Power Cleans
20 Box Step Overs 20”
15 cals
RX Age 17-44
(100/70KG)
(22.5/15KG)
RX Age 14-16 and 45-60
(80/60KG)
(17.5/12.5KG)
Age 8-13
(50/40KG)
(10/7.5KG)
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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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4 round & 7 reps Scaled
4 rounds & 5 reps 30kg 7.5kg
Scaled: 3 rounds & 22 reps 80kg Power clean 17.5 kg Dumbbles
scaled 4 rounds + 20 reps 35 kg power clean 10 kg DB
30 kg power clean - 7.5 kg DB / 5 rounds + 17 reps