 In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA Met-Con"Badger"
3RFT: 30x Squat Cleans (95/65#) 30x Pull-Ups 800m Run
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 There's strong, then there's A.B.C. STRONG!!! StrengthDeadlift 5x @ 60% 5x @ 70% 5x + @ 80% Met-Con3min AMRAP: 12x American Swings (24/16kg) 12x Sit-ups 12x Jumping Lunges -Rest 2 mins 5min AMRAP: 10x American Swings (24/16kg) 10x Sit-ups 10x Jumping Lunges PostHalf Pigeon
1min/Side  "If you want to go fast go alone, If you want to go far go together!" StrengthTake 12mins to establish a max: 1x Hang Power Snatch + 1x Power Snatch + 1x OH Squat Met-Con9min AMRAP:
15x Calorie Row 10x Pistol Squats 5x Muscle-ups Scaled Option 9min AMRAP: 15x Calorie Row 10x Single-leg Box Step-ups 5x Ring Turnover 5x Ring Dips |
AuthorCoach Erin |
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