9/11

Unrated – Level 3

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Warm-up

3 Steady Rounds

10 DB Push Press

15 Calories on Row/Bike 300m run

20 Double Unders/Single unders

Mobility

Twisted cross

Performance

Split Jerk (5×4 @ 80%)

Fitness

Shoulder Press (4×8 moderate load )

Metcon

Metcon (Time)

Row 2001m/Run 1 mile

Then

3 Rounds

9 Thrusters 135/95lbs

11 Toes to Bar

9 Squat Snatch 135/95lbs

11 Toes to Bar
More options: scale the run to 800m

V ups or sit ups