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OPEN WORKOUT 19.1 :)))

METCON AMRAP 25’ RX 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) 60 DOUBLE UNDERS 30 KB RUSSIAN SWING 20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 60/50cm 10 ALT ARM KB TURKISH GET UP KB: 20/12Kg   INTERMEDIATE: 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)

GYMNASTICS EVERY 1:30 x 6 SETS RX: 1 LEGLESS HOLLOW BODY ROPE CLIMB INT: 5 STRICT PULL UP BEG: 8 RING ROW 3030   METCON 3 ROUDS FOR TIME RX: 21 CAL ROW 15 MEDBALL CLEAN 20/14lbs 9 RING DIP   INTERMEDIATE: 21 CAL ROW 15 MEDBALL CLEAN 14/16lbs 9 BANDED RING DIP   BEGINNER: