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By: Mark Masavage
Metcon 24 minute E3MOM 12/9 Cal Assault Bike 8 toes-to-bar Outside if the weather permits.
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Metcon 24 minute E3MOM 15 / 12 Cal AB 80/50 lb Overhead ball carry 25m 5 ball squats Max Push-ups Outside if the weather permits.
Metcon For Time (30 Min cap) 800 m Run 50 Air Squats 100 / 80 Cal Assault Bike 50 Air Squats 800 m Run Outside if the weather permits.
Metcon 18 Min AMRAP 12 / 9 Cal Assault Bike 12 Thrusters (45/35) 8 Toes-to-Bar 2 strict pull-ups
Metcon 23 min Buy In: 75 Power Snatches (75/55) AMRAP 1 Shuttle Run (25ft) 5 Burpees
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