26 Sept 20

Metcon (Time)
FRIENDLY FRAN from 2020 CFGames
3RFT
21 Thrusters (Heavy 115,85)
21 C2BPUs* If you finish in less than 20 mins…take exactly 1 min off…and then…do the next thing until the clock hits 30 mins!

This should be HEAVY! You shouldn’t be able to do more than 3 reps at a time…if you can, you are too light!

Metcon (AMRAP – Reps)
Time remaining after FRIENDLY FRAN
AMRAP Time Left
15 Burpees
30 Cal Row
Extra Credit
Abs of 12 (ABs of 4-12 Try to make it thru without stopping!!)

Set a clock so you can time properly!

12 sec Hollow Hold (Hands at hips)
12 V-Ups
12 sec Hollow Hold
12 Toe Touches (straight leg, get as close as you can)
12 sec Hollow Hold
12 Hip Raises (feet up towards ceiling)
12 sec Hollow Hold
12 Toe Touches w/ bent knees
12 sec Hollow Hold
12 Hollow Rocks
12 sec Hollow Hold
12 Swimmer Kicks each leg
12 sec Hollow Hold

Weightlifting
Metcon (No Measure)

Olympic Lifting Class today will do 1 rep maxes…Please go if you have been consistent in class the last few months!

Also, please go to class anyway, just understand this is not a typical class 🙂

Snatch (1 RM)
Clean and Jerk (1 RM)
Clean (1 RM)
Split Jerk (1 RM)

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