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"Elon Muscle" - 24/10/23

Group Warm Up: Coaches Pick


WOD: 2:30 on/2:30 off x 6


15/12 Cals

12 Box Jump / Step Overs

Max reps


· R 1 & 4 - Barbell Front Rack Reverse Lunges

· R 2 & 5 - Front Squats

· R 3 & 6 - Power Cleans


RXD - 60/45kg 24”/20”

SCALED - 45/30Kg 20”/16”


• Cals and Box Jumps to be completed within the 2 mins giving the final 30sec for max effort reps. The barbell must be lifted with at least 30 secs to go, if not it will need scaled.

• 2 rounds on Ski, 2 rounds on Row and 2 rounds on bike.

• Once the bar is picked up it shouldn’t be dropped till the buzzer goes (except if power cleans completed as singles

• Score is total reps across all rounds

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