5/14/18

Metcon
 Fast and Heavy
For time:
OPEN-PERFORMANCE-FITNESS:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

*(Newer athletes:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters)

Accessory
3 sets not for time:
Strict DB High Pull x 10
Push ups (no knee touch)  x 10
Single Arm DB Row x 10/ Arm

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