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Metcon (AMRAP – Rounds and Reps) “Girl Power”AMRAP 18:30 Alternating Box Step Ups (Knee Level)3 Rounds of “Cindy”10 Power Snatches (115/80) MRx: 95/65Fx: 75/55

Metcon (Time) “Layup”For Time:50-40-30-20-10:Double UndersAbMat Sit-ups Directly Into… 5-10-15-20-25:Kettlebell Swings (53/35)Wallballs (20/14) Fx: 2:1 Singles| KB (35/26)| WB (14/10)

Push Jerk (1 x 3) Build to a heavy 3 rep Metcon (Time) For Time:1,000 Meter RowDirectly into…3 Rounds21 Deadlifts (135/95)15 Lateral Barbell Burpees9 Push Jerks (135/95)... Read More

Metcon (Time) For Time:100 Double Unders, 50 Air Squats, 25 Push-ups80 Double Unders, 40 Air Squats, 20 Push-ups60 Double Unders, 30 Air Squats, 15 Push-ups40... Read More

Metcon (5 Rounds for reps) “Road Rash”5 Rounds (On the 5:00):5 Dumbbell Hang Clean and Jerk (Left Arm)5 Dumbbell Hang Clean and Jerk (Right Arm)10... Read More

Metcon (Time) 3 Rounds:400 Meter Run12 Front Squats (115/80)21 Box Jump Overs (24/20) MRx: 95/65Fx:75/55