12/16

Unrated – U60

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Warm-up

6:00

1:00 bike

10 v ups

10 step ups

5 inch worms

5:00

Coaches choice/movement prep For clean

Weightlifting

Clean (15 min to eat 1 RM Clean )

Metcon

Metcon (Time)

20 Burpee Box Jump overs (30/24)

40/32 Calorie Assault Bike

40 Sit-Ups

20 Bar Muscle-Ups

40 Sit-Ups

40/32 Calorie Assault Bike

20 Burpee Box Get Overs (30/24)
20 min cap