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April 11, 2017

TUESDAY!

MET CON: 4RFT (35:00)!

*Run 200 M every 5:00
(0:00, 5:00, 10:00, 15:00, 20:00, 25:00
but not at 30:00!

COMPETITOR:
Perform the following with a
#20/15 weighted vest!

1 Traditional Rope Climb
24 Dubs
12 Toes 2 Bar
1 Traditional Rope Climb
24 Dubs
9 Burpee/Box Jump Over “24/20
1 Traditional Rope Climb
24 Dubs

RX:
24 Dubs
2 Traditional Rope Climbs
12 Toes 2 Bar
24 Dubs
2 Traditional Rope Climbs
12 Burpee/Box Jump Over “24/20
24 Dubs
2 Traditional Rope Climbs

PERFORMANCE:
2 Traditional Rope Climbs
(2 assisted Rope Climbs or
16 Alt. Plank Rows #25/15 DB’s)

16 Dubs (48 Singles)

9 Toes 2 Bar (12 Hanging Knee Raises)

1 Traditional Rope Climb
(1 assisted Rope Climb or
16 Alt. Plank Rows #25/15 DB’s)

16 Dubs (48 Singles)

12 C2G Push Up +
Box Jump Over
(Step Up ONLY) “24/20

2 Traditional Rope Climbs
(2 assisted Rope Climbs or
16 Alt. Plank Rows #25/15 DB’s)

16 Dubs (48 Singles)