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Components

Metcon

CF - 7/10/21

B: Metcon (AMRAP - Rounds and Reps)

teams of 2
20 min amrap:
900m row/ski
60 wall ball 20/14
30 cal row/ski

If you use a rower, you use it for both. Same with ski

C: Metcon (No Measure)

5 sets:
15 rdl (barbell)
8 sl glute bridge e/ side
15 v-up
:30 lsit

D: Metcon (No Measure)

3 sets:
20 single arm banded tricep ext
20 bb zpress

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