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Components

Metcon

Settings

Workout

Saturday

Warm-up

1 min standing straddle
1 min puppy dog

100m run
5/5 step ups
5 plate deadlifts
5 plate strict press
5 scap pull ups

100m run
5 box jumps
5 plate G2O
5 pull ups or ring rows

Partner Metcon

Metcon (AMRAP - Rounds and Reps)

Teams of 2

AMRAP 25

40 Box Jumps (24/20)
200m run
40 Plate G2O (45/25)(25/15)
200m run
40 Pull Ups

*count the run as 1 rep

Split up reps w/ your partner, run together

RX+
C2B
50/35

Scaled
Less weight
Ring Rows

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

Whiteboard:

Saturday, April 30, 2022

Male Clients

Female Clients

Lacy
McKinley

0830 Members only WOD

2 + 40

RX except for banded pull-ups