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Tuesday 03.19.2019

POSTED ON March 18, 2019

Tuesday | 03.19.2019

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Warm Up:
 
Every :30 x3-4 sets
 
:30 Plank
:30 Mountain Climbers
:30 Hips Down Push-ups
:30 Tempo Air Squat @32×1
 
Strength:
 
A. Strict Press
 
3 sets of 8 @80% of your 10RM; rest 2min between
 
Metcon:
 
*27min Time Cap
 
Level 1 (RX)
 
27 Cal Row
75 Double Unders
27 Thruster 95/65
200m Run
21 Cal Row
75 Double Unders
21 Thruster 95/65
200m Run
15 Cal Row
75 Double Unders
15 Thrusters 95/65
200m Run
12 Cal Row
75 Double Unders
12 Thruster 95/65
200m Run
9 Cal Row
75 Double Unders
9 Thruster 95/65
200m Run
 
For Time
Level 2 (Intermediate)
 
27 Cal Row
40 Double Unders
27 Thruster 75/55
200m Run
21 Cal Row
40 Double Unders
21 Thruster 75/55
200m Run
15 Cal Row
40 Double Unders
15 Thrusters 75/55
200m Run
12 Cal Row
40 Double Unders
12 Thruster 75/55
200m Run
9 Cal Row
40 Double Unders
9 Thruster 75/55
200m Run
 
For Time
 
Level 3 (Beginner)
 
27 Cal Row
75 Single Unders
27 Thruster 65/45
200m Run
21 Cal Row
75 Single Unders
21 Thruster 65/45
200m Run
15 Cal Row
75 Single Unders
15 Thrusters 65/45
200m Run
12 Cal Row
75 Single Unders
12 Thruster 95/65
200m Run
9 Cal Row
75 Single Unders
9 Thruster 65/45
200m Run
 
For Time
 
Cool Down:
 
2min Dragon Right leg
1min Half Split Right leg
2min Pigeon Right leg
2min Dragon Left leg
1min Half Split Left leg
2min Pigeon Left leg
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