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  • Writer's pictureJohn Fadel

Saturday Metcon

Goal is to keep a steady pace.

Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rounds and intervals. Try not to drop the DB's.

Everyone in there own spots and get all equipment ready for all rounds prior to start. Depending on class size start at Different AMRAPS.


10 min amrap:

20/15 cal row

8 Thrusters 95/65#

8 bar over burpees

rest 3 min


10 min amrap:

20/15 cal bike

4 MU or 8 CTB or 10 pull-ups

10 BB back rack lunges

rest 3 min


10 min amrap:

Curb and back run

10 DB bent-over rows 50/35#

8 DB Squats

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