11.18.2021

Metcon (Time)
Part A: 0:00-10:00
1 mile run for time

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)
Part B: 12:00-22:00
10 min AMRAP:
-150m Ski
-10 bench press (95/65)

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)
Part C: 24:00-34:00
10 min AMRAP:
-15/12 Cal Row
-15 wall balls (20/14)

Strength
4 Rounds
10 Banded Face Pulls
10 Banded Pull Aparts
:30 Dead Hang

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