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September 22, 2022

Friday

Strength:


Strict Press 

3@75%, 3@85%, 1@95%

New Set Every 2:00

Metcon:

As Many Rounds and Reps As Possible In 12 Minutes:

2- Burpee Pull-Ups

4- Strict Dumbbell Press (50/35’s)

8- Box Jumps (24/20”)

RX+

As Many Rounds and Reps As Possible In 12 Minutes:

2- Bar Muscle-Ups

4-Strict Handstand Push-Ups

8- Box Jumps (30/24”)

L-2 Extra Credit:

6 Sets

Complex:

3 Toes to Bar

3 Chest to Pull-ups

2 Toes to Bar

2 Chest to Pull-ups

1 Toes to Bar

1 Chest to Pull-ups

Perform without dropping. Rest as needed between.

 

September 22, 2022