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Metcon

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Workout

BAD SANTA

Metcon (No Measure)

Core work 3RNFT:
- 8 Weighted Russian Twists (using any object and any weight)
- 6 Supermans
- 4 Candlesticks

Metcon (AMRAP - Rounds and Reps)

13min AMRAP of:
10 DL 185/135
16 Single arm KB Shoulder Press (8 ea side) 26/18 – Movement starts with hand/KB UNDER the chin
16 DU
10 Box Jumps 20" (same height for all)

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

Whiteboard:

Thursday, December 09, 2021

Clients:

Clients

1

Zach
Davis

5:00 PM CrossFit

7 + 7

2

Kevin
Kenny

5:00 AM CrossFit

6 + 11

3

Casey
Moore

6:00 AM CrossFit

6 + 9

4

Karl
Steinlage

6:00 AM CrossFit

6 + 3

5

Jeremy
Huber

6:00 PM CrossFit

5 + 27

6

Colin
Zuber

6:00 AM CrossFit

5 + 0

7

Ross
Bricklemyer

5:00 AM CrossFit

4 + 45

8

Sarah
Woodard

8:00 AM CrossFit

4 + 35

lots of singles to get those doubles

9

Talion
Edwards

5:00 PM CrossFit

4 + 28

10

Valerie
Bayes

5:00 PM CrossFit

4 + 13

11

Annie
Williams

5:00 AM CrossFit

4 + 5

First day back in 2 weeks

12

Brittany
Counterman

6:00 PM CrossFit

4 + 4

13

Private

5:00 AM CrossFit

4 + 1

14

John
Markham

5:00 PM CrossFit

6 + 3

32 singles

15

Derrick
Sprague

5:00 AM CrossFit

6 + 0

Penguin hops for DUs

16

Cody
Allmon

5:00 AM CrossFit

5 + 43

Bar hops

17

Trish
Barrows

5:00 AM CrossFit

5 + 42

scaled right arm

18

Andrew
Paulhus

5:00 AM CrossFit

5 + 15

135# DL, 8 single arm 18#

19

Lily
Himmel

6:00 AM CrossFit

5 + 10

105 DL

20

Morgan
Piotraschke

5:00 PM CrossFit

4 + 28

115lb dl

21

Heather
Zuber

9:00 AM CrossFit

4 + 14

125# Mix DU and singles

22

Brooke
Marler

9:00 AM CrossFit

4 + 10

105# BB Singles Step ups

23

Akhil
Patharlapati

5:00 PM CrossFit

4 + 0

23

Jack
Anderholm

6:00 PM CrossFit

4 + 0

23

Leita
Fowler

9:00 AM CrossFit

4 + 0

105 lb DL 10 lb KB step ups

24

Babette
Kole

5:00 AM CrossFit

3 + 26

32 Singles; 18” box; 115# DL