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Components

1-Mile Run

Metcon

Settings

Workout

CF - 12/5/20

A:

800m warm up
then
2x100m @ 1 mile pace; rest as needed

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

C: Metcon (2 Rounds for time)

Teams of 2: (break reps as needed)
6 rounds for time;
12 power snatch 95/65
9 BFB
6 ring muscle up (or Bar Muscle Ups)
@ 10 min cap,
Rest 1:00
At 11:00 mark
3 rounds for time:
24 power snatch 75/55
18 burpee to 6" target

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

Whiteboard:

Saturday, December 05, 2020

Leaderboard

Men's 1-Mile Run
_Stuart Chandler	07/16/2020	4:54
Erwin Ramos	03/03/2016	6:05
David Kan	04/02/2015	6:31

Women's 1-Mile Run
brittanie albright	05/08/2018	6:30
Tayler Saunders	07/16/2020	6:45
Jennifer Meade	06/26/2014	6:51

Male Clients

1

Mark
McKnight

8:00 am CrossFit

7:19

2

Morgan
Lyons

9:00 AM CrossFit

8:09

3

Jake
Stafford

8:00 am CrossFit

6:13

4

Alex
Adkins

8:00 am CrossFit

6:34

5

Clayton
Buescher

9:00 AM CrossFit

6:54

Female Clients

1

Flor
Jalikis

8:00 am CrossFit

7:14

3.2 km bike