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21-15-9:

Hang Power Snatch (75/55)

Thrusters (75/55)


9-15-21:

Box Jumps (39/30)

Push Jerks (115/85)


Extra Credit:

On the 3:00 x 5 Rounds:

200 Meter Row

12/9 Calorie Assault Bike



For time:

40/30 Calories of Rowing

5 Rope Climbs or 15 Strict Ring Pull Ups or 25 Kipping Ring Pull Ups


40/30 Calories of Biking

Accumulate 1:00 L-Sit or 100 Total L-sit Taps


40/30 Calories of Skiing

10 Evil Wheels + 20 GHD Sit Ups + 50 Hollow Rocks



4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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PALM BEACH ATHLETIC COMPLEX.png