9/11/2018

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Functional Fitness

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9/11/2001. A day that everyone remembers, and can probably cite as a motivating factor for volunteering and signing that dotted line. Today's metcon isn't meant to be easy. It will take a long time. Do it for those who can't.

 

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A. Oly

SN Complex (Hang SN + Full SN + 2 OHS) 5x2 @ 70%

 

B. Oly

SN Hi pull 5x3 @ 100%

 

C. Metcon

"9/11"

9 RFT

  • 11 thruster (95/65)
  • 11 box jump over (30/24)
    • 11 Wall ball (30/20)
  • 11 T2B
    • 11 KBS (70/53)
  • 11 burpee
    • 11 Sumo DL high pull (95/65)
  • 11 pull-up
  • 11 HSPU

Cash out: 2001m row

 

D. Anaerobic conditioning

15 minute AAB for max cal

30 seconds on/30 seconds off

 

E. Accessory

Bottom up KB Press 3x10

Klokov press 3x8

Single arm landmine row 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman

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