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Friday, March 6th 2020

Weightlifting

Metcon (Weight) Heavy Back Rack Lunges 5 x 2/2 @AHAPTime Allotted: 15mins

Metcon

Metcon (Time) 21-15-9-6-3 Deadlift 225/155lbs Wallballs 20/14lbs 50 Double unders between setsTime Cap: 18 minutes

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Metcon (No Measure) Poliquin Step-up 3 x 8/side Tempo: 3-0-X-0 Rest 60 seconds between sets

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Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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