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2200217 Thursday 🔥


Metcon

In teams of 2


5 rounds for time:

20 STOH

50 DUs (or 200m run 😒)


2 mins rest


4 rounds for time:

20 back squat

20 alternating front rack lunges


2 mins rest


3 rounds:

20 thrusters

10 burpees


RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)



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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/