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Components

Metcon

Wednesday October 7, 2020

WU:

2 Rounds
10 Pass Throughs
10 Empty Bar Rows
10 Tempo* Air Squats
30 Jumping Jacks

*Tempo is 2 seconds down, 1 second pause in the bottom

A: Metcon (Weight)

EMOM 12
Odd: 4 Back Squats
Even: 5 Box Jumps

*Do the back squats at around 75%, go for height on the box jumps

B: Metcon (Time)

For Time
3-6-9-12-15-21 Chest to Bar Pull Ups
80 Double Unders

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

Whiteboard:

Wednesday, October 07, 2020

Clients:

Clients

*Mathieu
Maillet

CrossFit: 12:00 PM

155 lbs

*Joanne
Henneberry

CrossFit: 5:30 PM

150 lbs

*Dave
Sceles

CrossFit: 6:00 AM

145 lbs

24inch box jumps