11/2/21
Weightlifting
Back Squat (5×3 climbing)
Work up to a heavy set of 3
Metcon
Metcon (Time)
21 – 15 – 9
Double DB Thrusters
Double DB Devils Press
*After the 21-15-9 Finish with a Front Rack Lunges (7 Mat Lengths)*
Double DB Thrusters
Double DB Devils Press
*After the 21-15-9 Finish with a Front Rack Lunges (7 Mat Lengths)*
Masters 40-49 & Teens & Intermediate: 35/25
Masters 50+: 30/20
10 minute Time Cap
If you don’t finish each rep is 1 second. Each Mat length is 1 second
Click RX if you do your correct age group
