Metcon
Metcon (AMRAP – Reps)
EMOM 21
Min 0,3,6,9,12,15,18 – 3 Hang Cleans 185/130
Min 1,4,7,10,13,16,19 – AMRAP cal Bike
Min 2,5,8,11,14,17,20 – Rest
Min 0,3,6,9,12,15,18 – 3 Hang Cleans 185/130
Min 1,4,7,10,13,16,19 – AMRAP cal Bike
Min 2,5,8,11,14,17,20 – Rest
Metcon (Time)
For time,
3 Rounds of
250m Row
12 Squat snatches 65/45
21 Pull-ups
3 Rounds of
250m Row
12 Squat snatches 65/45
21 Pull-ups
(15min)
Metcon (No Measure)
NFT
3 Rounds of
20 GHD sit-ups
3 Rounds of
20 GHD sit-ups
(9min)
GYM1010 
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