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Components
Metcon
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Location
(All)
CrossFit Skiatook
Program
Boot Camp
CrossFit
Crossfit/Bootcamp blended
Date
Workout
No Man Left Behind.... or women - CrossFit Skiatook
Class
(All)
530 AM CrossFit
900 AM CrossFit
615 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
No Man Left Behind.... or women
Stretching and Mobility
Metcon (AMRAP - Rounds and Reps)
No Man Left Behind
25 minute Partner AMRAP
200 Run/Row with Wall Ball RX 20/14
100 DUs
90 Wall Ball Partner Sit-UPS
80 Box Jumps RX 24/20
70 Back to back seated Wall Ball pass (change direction half way through) 20/14
60 Deadlifts RX 95/65 RX+ 135/95
200 Run/Row with Wall Ball
50 Wall Ball chest pass 20/14
40 Alternating Renegade Rows RX 50/35
30 Partner Wall Ball Shots RX 20/14
20 Hang Cleans RX 95/65 RX+ 135/95
10 Handstand (hold each as long as possible)
200 Run/Row with Wall Ball
Non-working partner must hold Wall Ball at all times (20 Burpee penalty if the ball is ever set down.)
Metcon
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 25, 2020
Male Clients
Female Clients
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