1.12.21

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Metcon
Performance Challenge Test #1
“Jackie”
Row 1k
50 Thrusters @ 45/35
30 Pull-ups

Intermediate “Jackie”
Row 1k
40 Thrusters @ 45/35
30 Banded/Jumping Pull-ups

Scaled “Jackie”
Row 1k
30 Thrusters @ 45/35
30 Ring Rows

Skill Development
10 min EMOM
O: 15 Hip Extensions
E: 12 Box Jumps @ 24/20” (RX+ 30/24”)

Accessory
10 min EMOM
O: 30 sec DBall hold
E: 100’ DBall carry