Tue. Jun 25th, 2019
9 rounds lean 6 11 19 1024x683 - 9 Rounds & Lean (6/11/19)

9 Rounds & Lean (6/11/19)

GROUP CLASS WORKOUT

Heat Up:
Coaches Selection

MetCon:
Construct:
For Time:
9 Rounds
5 Pull Ups/14 Ring Rows
10 Double Unders/30 singles
5 Squat Cleans (65#/45#)

Add weight each Three rounds:
Rounds 1-Three @65#/45#
Rounds Four-6 @75#/55#
Rounds 7-9 @95#/65#

24 Minute Time Cap
*If not accomplished throughout the time cap add remaining reps as seconds to 24 minutes.

Welded:
For Time:
9 Rounds
Four Chest to Bar Pull Ups
25 Double Unders
Four Squat Cleans (95#/65#)

Add weight each Three rounds:
Rounds 1-Three @95#/65#
Rounds Four-6 @115#/75#
Rounds 7-9 @135#/95#

24 Minute Time Cap
*If not accomplished throughout the time cap add remaining reps as seconds to 24 minutes.

Warrior:
For Time:
Three Rounds
7 Chest to Bar Pull Ups
40 Double Unders
Three Squat Cleans (185#/125#)
Three Rounds
6 Chest to Bar Pull Ups
40 Double Unders
Three Squat Cleans (225#/155#)
Three Rounds
5 Chest to Bar Pull Ups
40 Double Unders
Three Squat Cleans (275#/175#)

24 Minute Time Cap
*If not accomplished throughout the time cap add remaining reps as seconds to 24 minutes.

LEAN GROUP CLASS WORKOUT

Heat Up:
Coaches Selection

MetCon:
Three Rounds
1K Row
20 Satan’s Press (Mild Weight)
Three Rounds
100 Double Unders/200 Singles
50 Air Squats
25 Renegade Rows (both sides)

35 Minute Time Cap
*If not accomplished throughout the time cap add remaining reps as seconds to 35 minutes.

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