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Components

Metcon

LeanX{7/17/15}

Warm-up

3min row
3min jump rope
then
down & backs

Metcon

Metcon (Time)

21-15-9 of:
Plate OH Walking Lunges
Lateral hop over plate
Plate GTOH

Metcon (AMRAP - Rounds and Reps)

In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 15 minutes of:
200 Meter Row
10 Burpees

Cash-Out

Metcon (Time)

7x100m Sprints
*score is slowest sprint

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

Whiteboard:

Friday, July 17, 2015

Male Clients

Female Clients

Elizabeth
Redden

9:00am Lean X

5:17