12/21

Unrated – U60

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Warm-up

3 Sets

1:30 Bike (building intensity each round)

10 wall slides in wall sit (90 degrees) position

7 single arm dumbbell thrusters (each side) (light)

Metcon

Metcon (Time)

For time:

3 open test complexes

50/35 cal row

3 open test complexes

50/35 cal row

3 open test complexes

25 min cap
Open test complex:

7 thrusters (75/55)

7 pull ups

7 burpees