7.9.19

Alamo Ranch Fit Club – Competitors

Metcon (No Measure)

A. Every 90 sec for 9 minutes (6 sets)

Power Clean+Jerk Dip+Jerk

Sets 1-2 @ 70% of 1RM PC

Sets 3-4 @ 75% of 1RM PC

Sets 5-6 @ 80% of 1RM PC

B. “DeHart”

4 AMRAP

1 PC 135/95

1 Thruster

1 S2O

C. Not For Time

1 min Light Row + 60% of Max Reps HSPU

1 min Light Row + 50′ HS walk

1 min Light Row + 50% of Max Reps HSPU

1 min Light Row + 50′ HS Walk

1 min Light Row + 40% of Max Reps HSPU

1 min Light Row + 50′ HS Walk

D. Run DMC

4 Rounds

200m Run

4-3-2-1 RC

200m Run

7 Devil Press (50s/35s)

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