7/3

Unrated – Level 3

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Warm-up

30 Calories bike or row

1:00 Dead Hang from Bar

20 Light Zercher Squat

Mobility

Pigeon

Weightlifting

Back Squat (5×3 @ 80%)

Metcon

Metcon (Time)

4 Rounds

30 Wallballs 20/14lbs

15/9 calories in bike
If bikes are full then you can row. If all machines are full, run 300 m