Functional Fitness

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Happy Friday. The work capacity piece is meant to be done straight. It’ll be a good test of your grip.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

C+J 3+1@60%, 3+1@70%, 2x(3+1)@80%, 3x(3+1)@85%

B. Accessory

Banded BB Pendlay row 3x8
KB tempo goblet squat (4241) 3x8
Banded face pull 3x20

C. Work Capacity

5 rounds
10-15-25-50 KB swing (53/35)
1-2-3-4-5 strict C2BPU

D. Metcon

4 RFT
15 burpee box jump over (24/20)
15 power snatch (115/75)
15 back squats from ground (115/75)

E. Gymnastics

6x50' handstand walk, rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman