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Metcon

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Workout

Friday, 7/10/20

Box WOD

A: Metcon (Time)

For time,
4 rounds of
20 DB snatch
10 Burpee over DB
10 DB single arm oh walking lunges 50/35 (Right)
10 DB single arm oh walking lunges 50/35 (Left)
200m run with tube
200m float

HOME WOD

a: Metcon (Time)

For time,
5 rounds of

35 second Plank
5 Push up
35 second Plank
5 Push up
1min rest

b: Metcon (Time)

For time,
50-40-30-20-10 reps of
Air squat
Push up
Sit up

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

Whiteboard:

Friday, July 10, 2020

Male Clients

Brian
Bunk

CrossFit:: 6:00AM

1:00:00

3 rounds, no beer

Female Clients