3/29

Unrated – U60

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Warm-up

3:00 machine

10 squats with 2 sec pause

10 plank to toe touch

20 wall balls

200m run

Strength

Back Squat (12 min to est a heavy 1 rep )

Metcon

Metcon (Time)

4 rounds:

10 power snatches

12 burpees over the bar
Compete: 115/75

Performance: 95/65

Fitness: 75/55