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Metcon 4 Rounds for time
9-6-3
Overhead Squats
Burpees over the bar
1 minute break after each round
RX
Age 17-44 (42.5/30KG)
Age 14-16 and 45-60 (35/25KG)
Age 8-13 (30/20KG)
Scaled
Age 17-44 (30/20KG)
Age 14-16 and 45-60 (25/15KG)
Age 8-13 (20/15KG)
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