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Unrated – Level 3

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Warm-up

8 minutes

200m any machine

12 push ups

12 ring rows

12 wall balls

Mobility

Pigeon

Child’s pose

Child’s pose shoulder variation

Metcon

Metcon (Weight)

3 rds: 20 min cap

12 toes to bar

9 cal any machine

6 devils press (50/35)

Then spend remaining time finding a 1 rep max bench press
Score is weight lifting in bench.

Complete the metcon as fast as possible to allow enough time as possible in your 20 minute window to find a 1 rep max bench. Use a spotter