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220421 Thursday

Updated: Apr 21


Metcon

In teams of 2 or 3

15 min amrap

buy in: 30 complexes

remaining time amrap:

30 1DB overhead lunges

200 DUs

30 HSPUs


2 min rest


12 min amrap

buy in: 20 complexes

remaining time amrap:

30 toes to bar

30 burpees

30 box jumps 24/20”


2 min rest


9 min amrap:

buy in: 10 complexes

remaining time amrap:

4 rope climbs

20 front squats

8 muscle ups

20 back squats


complex= Power cluster+ 1 power clean + 1 front squat


team of 2

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

team of 3

RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)


DB

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)



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