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Components

Metcon

Friday

Warm-up

2 ROUNDS
40 jump line
20 air squats
10 pushups
5+5 bird dog
30 sec plank
30 russian twists

Workout - HOME

Metcon (2 Rounds for time)

Dumbbell "elizabeth"
21.15.9
DB Cleans
Dips

rest 2 min

Repeat!

*try to beat your previous time.

*If you can use a heavier set of dumbbells

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

Whiteboard:

Friday, March 27, 2020

Male Clients

Female Clients

Lexi
Moore

8:30 AM WOD (Daycare)

7:31

Stephanie
Nix

5:30 PM WOD

19:03