22 Jul 21

Metcon (AMRAP – Reps)
10 min time cap
5RNFT

10 S/H Swings
10 Scap Pull Ups
30 sec HS Hold 1 HS Negative for as long as you can (fall out at bottom)

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
If you CAN do this Rx, do this Rx…
Metcon (Time)
Complete one of the Extra works you haven’t done yet 🙂

Log on that day 🙂

Extra Credit
Metcon (Time)
Run 4-200M for time

Rest 2 mins in between

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