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110918

Primer

Perform 2 Rounds (after meeting at whiteboard for instructions)
10 Double Unders or Singles
5 Wall Balls
5 Hang Power Cleans
5 American KB Swings
5 Front Squats
5 AbMat Sit Ups
5 Bent over BB Row
5 Plate Ground to OH
5 Calorie Assault bike
5 Air Squats
5 Side Straddle Hops onto Plate
10 Double Unders or singles

Metcon

Work for 2 Minutes then Mandatory 1 Minute Rest, Continue this pattern for 41 minutes or until Chipper is complete.

“Anything Else”
For Time (41 min cap)

100 Double Unders
50 Wall Balls (20/14)
30 Power Cleans (135/95)
50 American KB Swings (53/35)
30 Front Squats (135/95)
50 AbMat Sit Ups
30 Calorie Row
50 Plate Ground to OH (35/25)
30 Calorie Assault Bike
50 Air Squats
30 Side Straddle Hops onto Plate (35/25)
100 Double Unders

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