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Components

Metcon

Settings

Workout

Saturday

Warm-up

1 min wrist rocks
1 min supine twist

2 rounds
:15 active bar hang
5 up downs
3/3 step ups
100m run

Review carry's + BBJ

Partner Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 25

Teams of 2
20 KB Deadlifts (53/35)(35/26)
20 Burpee Box Jumps (24/20)
200/150m row (each partner) *

*one partner does a KB Front Rack hold while the other rows
*split DL and BBJ reps as needed

RX+
70/53

Scaled
Less weight
Step ups

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, March 12, 2022

Male Clients

Stefan
Chamlis

0830 Members only WOD

4 + 40

w/Lacy

Female Clients

Lacy
McKinley

0830 Members only WOD

4 + 40

w/Stefan

Chere
Swift

0830 Members only WOD

4 + 21

Green kb, 3 plates, white kb