Monday test
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
shanik
shanik
Friday
Metcon (AMRAP – Rounds and Reps)
AMRAP15
2, 4, 6, 8…
Thrusters 60/40
Burpees
Box jumps
2, 4, 6, 8…
Thrusters 60/40
Burpees
Box jumps
gaurav
Thursday
Metcon
Gymnastics Holds
30:30 x 4
HS hold
Pull up hold
Ring hold
L-sit
30:30 x 4
HS hold
Pull up hold
Ring hold
L-sit
Metcon
Bike sprints
2x20sec 1min rest
2x40sec 1:30 rest
2x1min 2min rest
2x20sec 1min rest
2x40sec 1:30 rest
2x1min 2min rest
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