9.3.2019
Back Squat (4×2 90%)
Metcon (AMRAP – Reps)
3 min on 1 min rest
1. Assault bike or ski erg – calories
2. Row – calories
3. 1 rope climb 6 BD OHS 20/10 (rx+) 30/20 – single arm
4. 24 ft farmers carry – start each 4 ft with 3/ KB deadlift, 24 ft walking lunge no weight 53/35 (rx+) 70/53
1. Assault bike or ski erg – calories
2. Row – calories
3. 1 rope climb 6 BD OHS 20/10 (rx+) 30/20 – single arm
4. 24 ft farmers carry – start each 4 ft with 3/ KB deadlift, 24 ft walking lunge no weight 53/35 (rx+) 70/53
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