8/16

Unrated – Level 3

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Warm-up

3 Steady Rounds

12 Light RDLs

Run 100m

Mobility

Seated straddle

Weightlifting

Metcon (Time)

8 Reps @315/225lbs

7 Reps @335/235lbs

6 Reps @365/245lbs

5 Reps @385/265lbs

4 Reps @415/285lbs
This is for time. For scaling, you should be starting around 60-65% and increase 20# each round.

Metcon

2019 misfit cycle 3 test week day 5 (Time)

3 Rounds

120 Double Unders

30 KB Snatch 70/53

*kb stays in the hang while working. Split the snatches in half for each arm. 15/15.