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BIRD BOX

Metcon (Time) Teams of 3 (30:00 Time Cap)For Time:100/70 Calorie Row75 Box Jump Overs (24/20)50 Power Snatches (135/95)15 Rope Climbs50 Power Snatches (115/80)75 Box Jump...
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TOP DOWN

Hang Clean (1 x 1) Build to a heavy single Metcon (Time) For Time:50 Burpees40 Alternating Front Lunges30 Hang Squat Cleans (115/80) MRx: 95/65Fx: 75/55

GIRL POWER

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

LAY UP

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)

GO FISH

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)...
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