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| FRAN results Great job to everyone giving her a go for the first time, especially those getting it Rx'd for the first time. |
Warm Up
Coaches Choice
Skill
Snatch
Set 1 - 5 @ 55%
Set 2 - 5 @ 65%
Set 3 - 5 @ 75%
Set 4 - 5+ @ 85%
After each set, rest 30 secs and then perform
5 Strict/Weighted Ring Dips
Metcon
"Time Bomb"
21-15-9
KB Swing (55/35)
Knees to Elbow
*every drop of the KB or from the bar = 5 burpees, immediately performed
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