ISABEL For Time: 30 Snatches 135/95 5 min break between two efforts GRACE For Time: 30 Clean and Jerks 135/95
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AMRAP 20 MINS 3 box jumps (30/24) 2 rope climbs 1 ring dip
FOR TIME 5 Bear Complexes (185/125) 800 M Run 5 Bear Complexes 400 M Run 5 Bear Complexes 200 M .....
QUAD ALTERNATING TABATA 1) Kettle Bell Swing (heavy++) 2) Pull-ups 3) Goblet Squat w/ Kettle Bell from Swings 4) Push-ups .....
CRUSH GAMES – PRELIM #2 9 Min AMRAP of 9 Power Snatches (95/63) 12 Box Jump Facing Burpees (30/24)
5 ROUNDS FOR TIME: 30 air squats 20 deadlifts (155/115) 10 Push-Press (155/115)
PAIN OPTIONAL – 12 MIN EMOM EMOM 12 Mins 3 front squats (155/115) AMRAP Muscle-ups for the remaining minute
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Every 3 Minutes for 21 Minutes complete the following reps: 10 Sumo-deadlift high-pulls (96/65) 8 slam balls (20/15) 10 wall .....
10-9-8-7-6-5-4-3-2-1 REPS FOR TIME OF 10-9-8-7-6-5-4-3-2-1 Reps for Time of – Deadlift (1.5x body weight) – Bench press (.75x body .....
FAST & REALLY FURIOUS 3 Rounds of: 20 Burpees 400m Run 20 Pull-ups
