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Components

Metcon

CrossFit - Thu, Sep 19

WARM UP (No Measure)

LINE DRILLS

KNEE HUGS

WALKING LUNGES

INCHWORMS

DUCK WALK

200M RUN

2 ROUNDS

10 ALT BOX STEP UPS

5 BOX JUMPS

A: Metcon (AMRAP - Rounds and Reps)

25 MIN AMRAP

400M RUN

20 BOX JUMPS @ 24/20”

REST 1 MIN

400M RUN

20 BOX JUMP OVERS @ 24/20”

REST 1 MIN

**BEST SCORES 5+

B: Metcon (No Measure)

12 MIN EMOM

MIN 1: 20 RUSSIAN TWISTS @ 35/25# DB

MIN 2: 20 HOLLOW ROCKS

MIN 3: 20 SEC SUPERMAN HOLD

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Whiteboard:

Thursday, September 19, 2024

Male Clients

Jed
DeZelle

CrossFit: 5:30 AM

6 + 6

Female Clients

Tangie
Johnson

CrossFit: 5:30 AM

2 + 1

1000m Bike/Box Step-ups Completed the 1000m Bike in R3

Lindsey
Michaud

CrossFit: 5:30 AM

1 + 22

So I got into second round/4th 400m run done just had box step ov...