Monday, 21 Nov 16

November 21, 2016

1. Warm Up - 10-15 Minutes

2. Metcon - 4 RFT (15 Min Cap)
250m Row
20 Wall Balls 20/14
15 Burpees

3. Weightlifting - EMOM x 12
1 Squat Clean + 1 Front Squat
@ 70-80% 1RM

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