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Components

Tall Clean + Front Ra ...

Power Clean + Push Pr ...

Metcon

Ski erg 100/70 calories

Settings

Workout

Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses.
Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.

11-15-22

3 x NFT
10 stride crossover jumps
5 inch worms no push-up
10 ring rows

A: Tall Clean + Front Rack Sotts Press (4 x 3+3 *empty barbell)

B: Power Clean + Push Press + Power Jerk (*paused push press 2x1+2+2 60% 3x1+2+2 65%)

C: Power Clean + Push Press + Power Jerk (build to max 1+2+2)

Metcon (AMRAP - Reps)

6 sets
2 minutes on clock:
8 burpee box jump overs 24/20
12/10 calories AB
AMRAP shoulder to overhead 70-75% of C
rest 3 minutes

Ski erg 100/70 calories (Time)

100/70

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