12/5/16

Weightlifting
Back Squat (70%/8)3
Metcon
“Rx”
4 Rounds:
5 Ring Muscle-ups
10 Squat Snatches (95/65#)
15 Box Jump-overs (24/20″)
“Scaled”
4 Rounds:
5 Ring Rows + 5 Dips(ring or box)
10 Squat Snatches (45/35#)
15 Box step ups (20″)
“Fb”
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20″)

 

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