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Metcon

Thursday, 4/2/20

HOME WOD

Metcon (AMRAP - Rounds)

For time,
7 rounds of
10 WB shots 10/9ft 20/14# or Water Jug thrusters with a pair of 1 Gallon water jugs
10 Pull-up or 10 Hollow-Superman-Hollow

(16min)
Water jug thruster:
https://youtu.be/rnIQxLs-DK8

Hollow-Superman-Hollow:
https://youtu.be/GSnhA8vz2MY

1 Gallon Water jug

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
50ft HS-Walk or 100ft Bear crawl
15 Burpee
30 Pistols, alternating or choose any scaling version of pistols from video

Pistol scalings:
Use boxes or chairs different height.

https://youtu.be/jY-3NE3ZH-8

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

Whiteboard:

Thursday, April 02, 2020

Male Clients

Female Clients

Alana
Witulski

CrossFit: 5:00 AM

7 Rounds

Pull-ups- almost broke my pull up bar