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  • Writer's pictureJohn Fadel

Saturday mix

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 Bike

8 DL 225/155 or rpe 8-9

4 MU or 8 CTB or 10 pull-ups

rest 3 min


10 min amrap:

20/15 cal Row

Bent-over rows 135/85 or rpe 8-9

8 bar over burpees

rest 3 min

10 min amrap:

Curb and back run

8 Box step ups 50/35

8 alt snatch 50/35

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