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SS: August 18th 2019

Metcon
SS.19.08.18
“5 rounds:
20/15 Airbike calories
20 Wallballs
20 Wall ball sit ups
20 Pull ups/Ring rows

40 minute timecap “

SS: August 15th 2019

Metcon
SS.19.08.15
“5 x 5 minute rounds:
21/15 Cal bike
15 DB power cleans
15 Burpee over DB

Rest in the remaining time. “

SS: August 14th 2019

Metcon
SS.19.08.14
“5 rounds:
21 Mountain climbers
21 Push ups
15 Sit ups
15 TTB (hanging knee raises)
9 Box step ups
9 Plate OH squat 15/10 “

SS: August 11th 2019

Metcon
SS.19.08.11
“5 rounds

45s ON 15s CHANGE

Burpee Box step overs/Jumps – 20 inch
Bear crawl
Battle ropes
Farmers walks 24/16
REST = 1 LAP RUN “

SS: August 11th 2019

Metcon
SS.19.08.11
“5 rounds

45s ON 15s CHANGE

Burpee Box step overs/Jumps – 20 inch
Bear crawl
Battle ropes
Farmers walks 24/16
REST = 1 LAP RUN “

SS: August 10th 2019

Metcon
SS.19.08.10
“4 RFT:

60 single skips
21 Wallballs
15 V-sits

60 single skips
21 Jumping Lunges (42 total)
15 Push ups

60 single skips
21 Ball to shoulder 20/10kg
15 Pull ups /Ring rows

SS: August 4th 2019

Metcon
SS.19.08.04
“25 minute AMRAP

80 Double unders/Singes
30 KB swings 24/16
20 Ring rows
40m farmers carry 24/16”

SS: August 1st 2019

Metcon
SS.19.08.01
“10 rounds:
30s ON 15s CHANGE
Double unders
Calorie row
DB Power cleans 20/10
1 minute rest

SS: August 1st 2019

Metcon
SS.19.08.01
“10 rounds:
30s ON 15s CHANGE
Double unders
Calorie row
DB Power cleans 20/10
1 minute rest

SS: July 31st 2019

Metcon
SS.19.07.31
“5 RFT
10 Devils Press 17.5/10
12 Single DB Box step overs
14 Cal Bike “
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