Mon. Jul 22nd, 2019
6 rounds and lean 7 25 19 1024x683 - 6 Rounds and Lean (7/25/19)

6 Rounds and Lean (7/25/19)

GROUP CLASS WORKOUT

Heat Up:
four Rounds
5 tempo KB Strict Press (three sec. down, either side)
5 KB Bent Over Rows (three sec. up, either side)
2 Rounds
25/20 Cal Machine
15 Air Squats, 10 Push Ups

MetCon:
Construct:
For Time:
three Rounds
eight Pull Ups or 16 Ring Rows
12 Thrusters (75#/55#)
three Rounds
25 Knee Raises
12 Energy Cleans (75#/55#)
20 Minute Time Cap
*If not accomplished inside the time cap add remaining reps as seconds to 20 minutes.

Welded:
For Time:
three Rounds
15 Pull Ups
15 Thrusters (95#/65#)
three Rounds
10 TTB
5 Energy Cleans (155#/105#)
20 Minute Time Cap
*If not accomplished inside the time cap add remaining reps as seconds to 20 minutes.

Warrior:
For Time:
three Rounds
15 Chest to Bar
15 Thrusters (95#/65#)
three Rounds
15 TTB
7 Energy Cleans (185#/125#)
20 Minute Time Cap
*If not accomplished inside the time cap add remaining reps as seconds to 20 minutes.

LEAN GROUP CLASS WORKOUT

Heat Up:
four Rounds
5 tempo KB Strict Press (three sec. down, either side)
5 KB Bent Over Rows (three sec. up, either side)
2 Rounds
25/20 Cal Machine
15 Air Squats, 10 Push Ups

MetCon:
three Rounds
1500 Meter Row
20 Single Arm DB Thrusters (either side)
2 Minute Plank
30 Single Arm DB Hold Cleans (either side)
38 Minute Time Cap
*If not accomplished inside the time cap add remaining reps as seconds to 38 minutes.
Scoring: 1 Spherical = 127, Row = 15 reps, Plank = 12 reps

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