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Components

"BOGO"

Metcon

Settings

Workout

Friday

Warm-up

AMRAP x 8 MINUTES
100m Run
20 Single Unders*
5 Clean Grip Deadlifts
5 Hang High-Pulls
5 Hang Power Cleans
10 Elbow Punches

Workout

"BOGO" (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES
400m Run
10 Hang Power Cleans (135/95)|(95/65)
50 Double Unders
200m Run
5 Hang Power Cleans
25 Double Unders

(Score is Rounds + Reps)

Optional Finisher

Metcon (Time)

FOR TIME
21-15-9-15-21
Barbell Curls (45/35)
Barbell Wide-Grip Bent Over Row

(Score is Time)

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

Whiteboard:

Friday, November 27, 2020

Male Clients

Dr. Ryan
Farrer

CrossFit: 9:00 AM

4 + 2

Female Clients

Private

5:30pm CrossFit

3 + 2

Jenna
Hensley

5:30pm CrossFit

2 + 66

2 rounds plus all of the last round except the last 100meter Rx w...