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Components

Metcon

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Workout

Teamster

WOD - FBCF

Metcon (Time)

Rx+
In a team of three:
15 Burpee
20 Single-arm DB Front Squats (55/35 lb.)
25 Box Jumps (30/24 in.)
30 Russian KB Swings (32/24 kg)

Rx
In a team of three:
15 Burpee
20 Single-arm DB Front Squats (50/25 lb.)
25 Box Jumps (24/20 in.)
30 Russian KB Swings (24/16 kg)

Fitness
In a team of three:
15 Burpee
20 Single-arm DB Front Squats
25 Plate Jumps
30 Russian KB Swings

* Everyone feeds into the Burpees one after the other
* No one can move to the next station until everyone is done
with the movement they are performing

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Whiteboard:

Saturday, September 04, 2021

Male Clients