Tuesday, 13 Sep 16

1. Warm Up

2. Strength Front Squat 6 – 1 – 4 – 1 – 2 – 1 Percentages taken off your 1RM Front Squat. Running Clock (0:00 – 10:00) Minute 0 – 6 Squats @ 70% Minute 1 – Rest Minute 2 – 1 Squat @ 80% Minute 3 – Rest Minute 4 – 4 Squats @ 73% Minute 5 – Rest Minute 6 – 1 Squat @ 83% Minute 7 – Rest Minute 8 – 2 Squats @ 76% Minute 9 – Rest Minute 10 – 1 Squat @ 86%

3. Metcon AMRAP x 9 9 Calorie Row 9 Thrusters (95/65)

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