1/21/2023 - CrossFit - Metcon

PARTNER WORKOUT:

ALTERNATE FULL ROUNDS
*IF PAIRED UP WITH AN FNG, THE FNG GET TO REST WHILE THEIR PARTNER IS WORKING BUT THE MEMBER HAS TO COMPLETE 50 DOUBLE UNDERS+35 AIR SQUATS DURING THEIR REST PERIOD

24 MIN AMRAP
•300/270 M ROW
•15 WALLBALLS/GOBLET SQUATS/OR AIR SQUATS
•15 RKBS
•20 ABMAT SIT-UPS
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1/21/2023 - RSCF Comp - Metcon

.75 MILE TREAD RUN
5 ROUNDS
•12 TOES TO BAR
•10 CLUSTERS (135)
.50 MILE TREAD RUN
4 ROUNDS
•8 BAR MU
•10 HANG POWER CLEANS (185)
.25 TREAD RUN
3 ROUNDS
•3 ROPE CLIMBS
•9 FRONT SQUATS (205)
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