9/4

Unrated – Level 2

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Warm-up

2 Steady Rounds

10 Sit Ups

10 Box Jumps

10 Ring rows

Mobility

Twisted cross

Strength

Deadlift (3×12)

Focus on keeping tension throughout the entire set. You should be greatly limiting bouncing and control the decent of the bar to the ground. Choose a weight you can hit consistently for all three sets.

Metcon

Metcon (Time)

3 Rounds

30 Wallballs 20/14lbs

15 Strict Pull Ups