Deadlifts and dogs

Fox River Strength and Conditioning – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 20

RX:

0:00-10:00

establish a 1 RM round of the bear complex:

1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press (must hold on to the bar for the entire cycle)

10:00-20:00 (as many reps as possible)

6 front squats (135/95)

9 burpees over the bar

12 pull ups

SCALED:

0:00-10:00

establish a 1 RM of the following complex:

1 power clean, 1 front squat, 1 push press

10:00-20:00 (as many reps a possible)

6 goblet squats (35/25)

9 burpees

12 kb swings (american) (35/25)

Categories: WOD

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