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'Easy' Mary (AMRAP - Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats 
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5/31/2017 Metcon (Time) Stones 50 ground to shoulder alternate each side. AHAP  Metcon (Time) 800m run 30 power snatches 135/95 800m run GF: 95/65 GFL: 65/45  Clean and Jerk (10 Min EMOM 1 Clean and jerk at 90%) Metcon (Time) 5-4-3-2-1 Deadlift 315/225 Muscle Ups GF: Deadlift 275/185 GFL: Deadlift 225/135 Use Muscle up progression for Modifying options  Metcon (Time) 1 Mile run 2000m Row 1 Mile Run 2000m Row Alternate depending on class size.  Still a few tickets left!!!! Don't Miss Out!!!
Snatch (1 Snatch 12 Min EMOM @ 90% ) Metcon (Time) 5 rounds: 12 Kettlebell Swings AHAP 12 Chinups GFL: 3 Rounds 12 KBS 12 KB One arm row GF: 5 Rounds 12 KBS 12 Pullups or ring rows  A couple bumps (Time) 2 rounds 200m run 50 push-ups 25 hang power Snatch GFL: hand release push-ups 65/45 GF: box push-ups 95/65  Metcon (Time) 21-15-9 DB overhead Squat right arm Toes to bar DB overhead Squat left arm Weight is choice GFL: sit-ups GF: knees above parallel  Metcon (AMRAP - Rounds and Reps) 12 minute amrap 30 pull-ups 30 push-up Then 12 minute amrap 30 squats 30 walking lunges  |
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January 2018
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