9.24.2021
Metcon (Time)
For Time
Complete in any order you’d like- just make sure one movement is complete before moving on to the next movement.
100 Hang Power Cleans 75/55 rx+ 115/75
90 Jump Rope Singles Rx+ DUs
80 Overhead Squats
70 Jumping Jacks Rx+ Squat Thrusts
60 Sumo Deadlifts
50 Russian KB Swings 53/35 rx+ 70/53
40 Box Jumps 24/20 Rx+ 30/24"
30 KB Snatch
20 Med Ball Cleans 20/14# Rx+ 30/20
10 Big Red Pushes OR little Yellow pulls (you can mix the two) 45/25# Rx+ 90/50#
Hill 600 Meter Run OR 1200 M Row
Cap 40 minutes
Complete in any order you’d like- just make sure one movement is complete before moving on to the next movement.
100 Hang Power Cleans 75/55 rx+ 115/75
90 Jump Rope Singles Rx+ DUs
80 Overhead Squats
70 Jumping Jacks Rx+ Squat Thrusts
60 Sumo Deadlifts
50 Russian KB Swings 53/35 rx+ 70/53
40 Box Jumps 24/20 Rx+ 30/24"
30 KB Snatch
20 Med Ball Cleans 20/14# Rx+ 30/20
10 Big Red Pushes OR little Yellow pulls (you can mix the two) 45/25# Rx+ 90/50#
Hill 600 Meter Run OR 1200 M Row
Cap 40 minutes
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