11/9

Unrated – U30

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Warm-up

3 sets:

50 run forward

50m run back pedal

5 inchworms

5 cossack squats each leg

Metcon

Metcon (3 Rounds for time)

3 sets: (1 set every 6:00)

100 run

10 burpees

100m run

100 burpee box step overs
you will have 3 scores to score. each set is for time.

Accessory

3 sets:

10 sumo goblet squats

10 single arm dumbbell shoulder press

10 ring rows