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40-20-10
Wall balls
Box jumps
RX Age 17-44 (10/6KG) (10/9FT) / (24/20”)
RX Age 14-16 and 45-60 (10/6KG) (9/8FT) / (24/20”)
Age 8-13 (6/4KG) (9/8FT) / (20/16”)
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See AllOn 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...
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...
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RX 9 minutes
RX 7:54 min
RX 17 mins
RX 10 mins
Scaled 4 kg wall balls 13:38 minutes