• CFRutherford

Monday 190218

A. Every 2:00 x5 sets

10 burpees

Thrusters 15-12-9-6-3 building load from 95#/65#

B. 10 Min AMRAP

5-10-15-20...

Box-jumps 24,20

Wall ball 20,14

DB/KB snatches 50,35

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Monday, March 1, 2021

A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M

Saturday, February 27, 2021

AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

Friday, February 26, 2021

A. EMOM 7 min Build to a HEAVY double hang squat clean A. 2 rounds for time **14 min time cap** Score is time completed or # reps completed 30 deadlifts 155,105 30 box jumps 24,20 20 hang power clean

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