+97339533130
Strength
4 Rounds for quality
8-10 Weighted good morning
8-10 Weighted single leg deadlifts
Metcon
4 Rounds for time
300m run
10 Hang clusters
6 Burpees over the bar
RX Age 17-44 (42.5/30KG)
RX Age 14-16 and 45-60 (35/25KG)
RX Age 8-13 (30/20KG)
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...
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...
Strength: 20kg plate 12.5kg DB Metcon: scaled 14:51 Weight 35kg