ARFC 1.24.2020

Announcements

Valentine Massacre competition practice Friday at 6:30pm. Meet in the front of the gym.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

12 E2MOM (every 2 min on the min)

3 Hang Squat Clean @70% of your 1RM

Hang Squat Clean (6×3)

Metcon

MFT #1909 (Time)

8 Rounds For Time (*25 min CAP)

15/12 Cal Ski

10 barbell front rack lunge

5 C2B

L3 – 115/75

L2 – 95/65

L1 – 75/55
Target Time: 15-21 minutes

If not enough Ski Erg, use Rower

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