Mayhem Affiliate 09/17/2022

Forge Fitness – WOD

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Workout

Metcon (Time)

“King Crab Roll”

Partner workout

20/16 Calorie Bike/ Row (each: at the same time)

40 Dual DB Cleans 50/35#

20/16 Calorie Bike /Row (each: at the same time)

40 Dual DB Snatches

20/16 Calorie Bike/Row (each: at the same time)

20 Dual DB Cleans

20/16 Calorie Bike/Row (each: at the same time)

20 Dual DB Snatches

20/16 Calorie Bike/Row (each: at the same time)

Rx+ 70/50#

Target time: 20-23 minutes

Time cap: 30 minutes

Accessory

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

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