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Warm Up 77 (No Measure)
Length of Gym
x4 Run
x2 Bear Walk
x1 Lunge
x1 Burpee Broad Jump
15 Ring Rows
+
3 RNFT:
30 Sec KB Goblet Squat Pose
30 Sec Crab Pose
Back Squat (3-2-1-1-1)
We are going for a one rep max.
Metcon (Time)
2 RFT:
20 Power Clean @ 135/95
400m Run
20 SDHP @ 135/95
400m Run
20 HSPU
Scale 1:
16 Reps @ 105/75
Scale 2:
12 Reps @ 75/55
Metcon (No Measure)
Accumulate 2 min in both:
L-Sit
Reverse Plank
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