11/14

Unrated – Level 3

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Warm-up

5 rds

5 ring rows

10 push ups

15 sit ups

Mobility

Foam roll

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners of two:

15 min AMRAP:

Partner a does a full round then partner b goes.

-7 burpees

-6/4 assault bike calories

-3 DB hang clean and jerk right arm (50/35)

-3 DB hang clean and jerk left arm