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OPEN & PERFORMANCE
WoD
AMRAP 15:
60 Double Unders 
30/21 Calorie Row
10 Push Jerks (75/50)

 

FITNESS
WoD
AMRAP 15:
60 Double Unders 
30/21 Calorie Row
10 Push Jerks (50/35)

Box Brief
**Dates for your Diary**

 Saturday 01 December 2018 – MettaBox Christmas Party

 

 

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OPEN & PERFORMANCE 
“31 Heroes” AMRAP 31 
Pairs 2
8 Thrusters (70/50)
11 Box Jumps (24/20)
6 Rope Climbs
*Run 400m together

FITNESS
“31 Heroes” AMRAP 31 
Pairs 2
8 Thrusters (40/30)
11 Box Jumps (24/20)
6 Rope Climbs
*Run 400m together

*One person completes each round. Both partners run together

Box Brief
**Dates for your Diary**

 Saturday 01 December 2018 – MettaBox Christmas Party

 

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OPEN & PERFORMANCE
Front Squat
Tempo Heavy Single
5 seconds down, 3 second pause.

“Nine Yards” 
AMRAP 12: 
3 Thrusters (42.5/30)
3 Toes to Bar
6 Thrusters (42.5/30)
6 Toes to Bar
9 Thrusters (42.5/30)
9 Toes to Bar
….
Up by (3’s) until finish.

 

FITNESS
Front Squat
Tempo Heavy Single
5 seconds down, 3 second pause.

“Nine Yards” 
AMRAP 12: 
3 Thrusters (30/20)
3 Toes to Bar
6 Thrusters (30/20)
6 Toes to Bar
9 Thrusters (30/20)
9 Toes to Bar
….
Up by (3’s) until finish.

 

Box Brief
**Dates for your Diary**

 Saturday 01 December 2018 – MettaBox Christmas Party

 

 

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OPEN & PERFORMANCE
WoD 
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Dumbbell Power Cleans (22.5’s/15’s)
50 AbMat Sit-ups
70/50 Calorie Row

FITNESS
WoD 
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Dumbbell Power Cleans (15’s/10’s)
50 AbMat Sit-ups
70/50 Calorie Row

Box Brief
**Dates for your Diary**

 Saturday 01 December 2018 – MettaBox Christmas Party

 

 

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OPEN
WoD 
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (35/25)

 

 

PERFORMANCE
WoD 
3 Rounds:
600 Meter Run
21 Hang Power Snatches (35/25)

 

FITNESS
WoD 
3 Rounds:
600 Meter Run
21 Hang Power Snatches (30/20)

 

Box Brief
**Dates for your Diary**

 Saturday 01 December 2018 – MettaBox Christmas Party

 

 

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OPEN & PERFORMANCE
Power Clean
Build to Heavy Touch and Go 5-Rep

WoD 
AMRAP 3:
12/9 Calorie Row/Bike
9 Power Cleans (50/35)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row/Bike
7 Power Cleans (60/40)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row/Bike
5 Power Cleans (70/45)

FITNESS
Power Clean
Build to Heavy Touch and Go 5-Rep

WoD 
AMRAP 3:
12/9 Calorie Row/Bike
9 Power Cleans (35/20)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row/Bike
7 Power Cleans (40/30)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row/Bike
5 Power Cleans (50/40)

Box Brief
**Dates for your Diary**

 Saturday 01 December 2018 – MettaBox Christmas Party

 

 

- No Comments - Click to get involved
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