7.10.19
/Metcon
“Barbara”
5 RFT
20 Pull-ups
30 Push-ups
40 Ab-mat Sit-ups
50 Air Squats
Rest 3 minutes between rounds
Metcon
“Barbara”
5 RFT
20 Pull-ups
30 Push-ups
40 Ab-mat Sit-ups
50 Air Squats
Rest 3 minutes between rounds
Metcon
“Diane”
21-15-9
Deadlifts @ 225/155
HSPU
10 min EMOM
O: 45 Double-unders (SC: 30 DUs; 75 singles)
E: 12 Medball Cleans @ 20/14
Metcon
“Fran”
21-15-9
Thrusters @ 95/65
Pull-ups
10 min EMOM
O: 12 Box Jumps @ 24/20”
E: 2 Rope Climbs (RX+ 2 Legless)
Tabata
Pull-ups
AAB
Metcon
4 RFT
15 DB Front Squats
100m DB Farmers Carry
100’ Bear Crawl (RX+ 30’ HSW; Int 15’ HSW)
RX: 50/35
Conditioning
15 Rounds
100m row sprint
Rest 90 sec between
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