METCON 7-30-24 (Reps, Rx2, Rx3) 3 Rounds for MAX reps, 1 min each station Ski Calories Sit Up (anchor allowed) Hang Powerclean Box Jump Toes to Rings REST *Stagger stations to share machines. Rx: 95/65, 24''/20'' Rx2: 75/55, 24''/20'' Step Ups Allowed, Sub Hanging Leg raise on rings Rx3: 65/45, 20''/16'', Step Ups Allowed, Sub KTC MODWOD 1: 45/35 OR 20/15 DB pair, 20''/16'', Step Ups Allowed, Sub Lying Toes to Bar MODWOD 2: 15/12 DB pair, Plate Step Ups, Sub Lying Toes to Bar, Assisted Sit Ups
| 1st | 291 Rx | Marnae Tue, Jul 30, 2024 | | 2nd | 247 Rx2 | Nikki Tue, Jul 30, 2024 | | 3rd | 223 Rx2 | Angie Tue, Jul 30, 2024 | | 1st | 320 Rx | Hayden P Tue, Jul 30, 2024 | | 2nd | 302 Rx | Derek N Tue, Jul 30, 2024 | | 3rd | 271 Rx | Theron Tue, Jul 30, 2024 |
| Vince | 276 Rx2 | 75# bar all else rx | | Angie | 223 Rx2 | Hanging leg raise, everything else RX | | Marnae | 291 Rx | | | Nikki | 247 Rx2 | | | Derek N | 302 Rx | 111,97,94 | | Sofia | 268 Rx3 | 45lb barbell, rx all else | | Mike C | 260 Rx | | | Hayden P | 320 Rx | 105, 115, 100 | | Keith C | 230 Rx3 | | | Theron | 271 Rx | | | Diogo S | 265 Rx | |
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