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 | Tue, Mar 3 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 3-3-20 | SHRED 3-3-2020 | WARM UP 3-3-20 | Other Results |
METCON 3-3-20(Reps, Rx+, Rx2, Rx3) EMOM x 30 minutes with 10 seconds transition between each: Min 1: D-Ball Carry-60 m Min 2: Sit Up AMRAP Min 3: Farmers Carry-60 m Min 4: Ball Slam AMRAP Min 5: Kettlebell Front Rack Carry-60 m Min 6: Double Under AMRAP *In large classes have athletes start on either minute 1, 3 or 5, cycling through and following order. If possible, have all athletes start on a carry station! If classes are too large, athletes can start on AMRAP movements as well and follow order. Score is AMRAP movements ONLY. Recommended athletes perform carries in the distances of 20 m-20 m-10 m-10 m to start and end in the same spot each round. Tip: You are meant to keep a steady, aerobic pace throughout this workout! Brown Rx+: Sub 100#/75# D-Ball Purple Rx: 75#/50# D-Ball 70#/50# Farmers Carry (pair) 35#/20# Ball Slam 53#/35# KB Front Rack Carry (pair) Blue Rx2: Sub Singles 75#/50# D-Ball 50#/35# Farmers Carry 35#/20# Ball Slam 35#/26# KB Front Rack Carry Orange Rx3: Sub Singles, sub 40 m carries 50#/35# D-Ball 35#/25# Farmers Carry 20#/14# Ball Slam 26#/20# KB Front Rack Carry Yellow MODWOD, sub 40 m carries 35#/20# D-Ball 20#/12# Farmers Carry 14#/10# Ball Slam 20#/15# KB or DB Front Rack Carry
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