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Metcon
In teams of 2
For time:
6-9-12-9-6
burpees over bar
front squats
bar muscle ups
2 mins rest
4 rounds:
30 abmat situps (20 ghd situps)
20m handstand walk
2 mins rest
4 rounds:
6 rope climbs
10 snatches
front squats:
RX Age 17-44 (80/55KG)
RX Age 14-16 and 45-60 (70/50KG)
RX Age 8-13 (60/42.5KG)
snatches:
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)
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