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Components

Metcon

Multi- Grip bent over ...

DB Incline Flye

Metcon

7/9/2020

Warm-up

Metcon (AMRAP - Rounds and Reps)

AMRAP in 4 mins
2 wall walks
15 ab mat sit ups
10 box jump overs

Strength

Metcon (Weight)

With a 15 min running clock...
Find a 1RM Bench Press

Auxilary

2a: Multi- Grip bent over row ( wide & close ) (3x6/6)

2b: DB Incline Flye (3x12)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP in 14 mins
14 wall balls @20/14
7 burpees
200m run

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, July 09, 2020

Male Athletes

Don
Kennedy

9:15 AM CrossFit

2 + 0

Charles
Lafkoff

9:15 AM CrossFit

1 + 17

20 " box

Female Athletes

Katie
Wright

9:15 AM CrossFit

2 + 0

:30 sec handstand hold, 15 abmat sit ups, 10 step up on small box

Angela
Perry

5:15 AM CrossFit

1 + 19

haidee
santiago

5:15 AM CrossFit

1 + 18