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Friday 09.20.2019

POSTED ON September 19, 2019

Friday | 09.20.2019

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Warm Up:
5/5 single arm KBS
20 jumping jacks
5 yoga push ups
x2-3
10 reverse wall slides
5 hollow arch roll
10 lemon squeeze
5/5 DB high pull
x2-3
 
Metcon:
 
RX (Level 1)
4min AMRAP
45 Kettlebell Swing 70/53
ME call row remaining time
 
rest 2min
 
4min AMRAP
40/30 cal air bike
ME sand bag clean remaining time 150/100
 
rest 2min
 
4min AMRAP
600m run ME
Dumbbell Snatch remaining time 50/35
Intermediate (Level 2)
4min AMRAP
45 Kettlebell Swing 53/35
ME call row remaining time
 
rest 2min
 
4min AMRAP
40/30 cal air bike
ME sand bag clean remaining time 100/75
 
rest 2min
 
4min AMRAP
600m run
ME Dumbbell Snatch remaining time 35/20
 
Beginner (Level 3)
4min AMRAP
60 russian Kettlebell Swing 35/26
ME call row remaining time
 
rest 2min
 
4min AMRAP
30/20 cal air bike
ME sand bag clean remaining time 75/50
 
rest 2min
 
4min AMRAP
600m run
ME Dumbbell Snatch remaining time 35/20
 
Cool Down:
3 rounds for quality
200ft single arm over head carry L/R
10/10 heavy single arm kettlebell swing
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