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Main - SportView Public WhiteboardWarm-upWeightliftingFront Squat (15 Mins to Find 3 Rep Max)*Squats done from the ground*MetconMetcon (Time)3 Rounds For Time -30 cal row -20 burpees over the bar -10 hang squat cleans (95/65) *cleans above the knee...

Main - Basic TrainingView Public WhiteboardMetconRun For Ret! (Time)15 Dead lifts (body weight) 800m run 15 push ups 800m run 15 burpees 800m run 15 push ups 800m run 15 burpees 800m run 15 push ups 800m run 15 burpees finish remainder of 5k back inside, then...

Main - Basic Training- In teams of 2, row 5,000 meters. - One rower per team. - Partners switch off every 500 M. - Partner A will complete 15 slam balls, THEN max rep sit-ups in time that partner B rows. **Score for 5K time and total sit-ups.View Public WhiteboardMetcon...