Monday

Monday

Warm-up
500m Row (Time)
Max Effort 500m Row

Weightlifting
Front Squat (3-3-3-3-3)

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute amrap:
10 box jumps 30/24
15 dumb bell push press 50/35
20 ab mat sit ups

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