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“Fran” & Lean (10/15/19)

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GROUP CLASS WORKOUT

Warm Up
3 Rounds
15/12 Cal. Machine
5 Inch Worms
12 Step Ups
12 Air Squats

Skill: Deadlift (every 1:45)
Build: 6×5
Weld/War: 6×3 (double over hand, no hook grip)

MetCon:
Build/Welded/Warrior:
“Fran”
21-15-9
Thrusters (95#/65#)
Pull Ups
6 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up
3 Rounds
15/12 Cal. Machine
5 Inch Worms
12 Step Ups
12 Air Squats

MetCon:
South Lean:
3 Rounds
1500 Meter Row
75 Air Squats
40 Push Ups
38 Minute Time Cap

Midtown Lean:
4x 6 Minute AMRAP
14 Lunges
14 Lemon Squeezes
14/12 Cal. Bike
*2 minute rest between AMRAPs