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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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UNDER FIRE

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...
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ROAD RASH

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...
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FRANK THE TANK

Metcon (3 Rounds for reps) AMRAP 5:Buy-In: 50 Wallballs (20/14)12 Deadlifts (185/135)12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5:Buy-In: 35 Wallballs (20/14)9 Deadlifts (225/155)9...
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CHAIN REACTION

Metcon (Time) 3 Rounds21 Jumping Lunges (L+R=1)21 Pull-ups Directly into… 3 Rounds9 Power Cleans (115/80)9 Push Jerks (115/80) MRx: 95/65Fx: 75/55

DOUBLE DATE

Metcon (AMRAP – Rounds and Reps) AMRAP 15:15 Hang Power Snatches (95/65)60 Double Unders15 Overhead Squats (95/65)30 Mountain Climbers  (L+R=2) MRx: 75/55Fx: 65/45 | 2:1...
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