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Components

Metcon

Settings

Workout

Saturday, March 12th 2022

3 Rounds
60 Seconds Row/Bike/Run/Ski @Easy
50' Bear Crawl
25 jumping jacks

Metcon

A1: Metcon (Time)

4 rounds for time
50 Cal Row
40 Sit-ups
30 Push-ups
20 Box Jumps 24/20"

TC: 30 min
Score: Time

Scaling options
Beginner:
4 rounds
25 Cal Row
20 Sit-ups
15 Push-ups
10 Low plate jumps

Intermediate
4 rounds
40 Cal Row
30 Sit-ups
20 Push-ups
10-15 Box jumps @24/20"

COMP
40-30-20-10 Cal Row
40-30-20-10 GHD Sit-ups
80-60-40-20 Double unders*

A2: Metcon (Time)

Team Version

1 Partner Working at a time to complete:
4 rounds
100 Cal Row
80 Sit-ups
60 Push-ups
40 Box jumps 24/20"

Extra Accessory

Metcon (No Measure)

Banded SkullCrushers
100 reps with a light band

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

Whiteboard:

Saturday, March 12, 2022

Male Clients

Eli
Chambers

11:00 AM HERO WOD

30:00

527

Stephen
Ford

11:00 AM HERO WOD

30:00

510

Female Clients

Karmen
McGee

11:00 AM HERO WOD

30:00

2 rounds + 120 Row, bike, row Push ups on box Box step ups

Mirna
Slim

11:00 AM HERO WOD

30:00

DNF: push-ups and knee push-ups