Warm Up
Dynamic Warm-up
Skill
Every 90 secs for 8 min
1 OHS
*build to 1 rep max
Metcon
7,000/5,000 lbs
Men will lift 7,000 lbs and women will lift 5,000 lbs via the THRUSTER.
Choose any load, however:
After 1st break:
1 rnd
5 HSPU
10 KB Swings (55/35)
15 Burpees
After 2nd break - 2 rnds
After 3rd break - 3 rnds
After 4th break - 4 rnds
and so on
*score is load used and total time
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