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Flashbacks

24
Jun

Flashbacks

Skill: Mucle-ups 

 

Strength A.) Within 12-mins find a 5-rep max Bench Press 

Then,

Strength B.) Within 10-mins (15-15)

–Double overhand Bent over Barbell Row 

**Pick a weight that you can do 15 unbroken reps with (Twice) 

 

 

Metcon: Every 3-mins for 12-mins 

200m Run 

20 Wall-Balls 

4 Ring MU 

 

 

L1: 200m Run, 30 Wall-Balls 20/14, 4 Ring MU 

L2: 200m Run,20 Wall-Balls 20/14, 8 CTB

L3: 200m Run, 15 Wall-Balls 14/12, 8 Kipping Pull-ups 

L4: 100m Run, 15 Wall-Balls 12/8, 8 Strict Ring Rows 

 

 

Goals:

200m Run– 1:00 or less 

20 WB– 1:00 or less 

4 Ring MU– 1:00 or less 

8 CTB or 8 Kipping Pull-ups– 2 sets of 4 1:00 or less

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