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  • Writer's pictureJohn Fadel

Friday Mix

2 sections AMRAP and a METCON for time.

Amrap - #95/65 +115/75

16 min

Barbell complex

6 Bent over rows

6 cleans

4 front squats

4 jerks

25/50 Jump rope


8-rounds for time #50/35 single DB

20 min time cap*

10 alt DB snatch

10 Goblet squats

10 bicep curls -done with single DB- hold each side of DB

10 low squat swings

10 push ups

after 8 rounds

cashout - run curb and back

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