Monday, 21 Nov 16

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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