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Components

Metcon

CF - 7/2/22

400m warm up run
25'
lunges w/ twist
high kicks
butt kickers
toe touches

B: Metcon (Time)

3x 100m sprints 80%. Rest as needed (Walk/jog back)

For time
1 mile Max effort

C: Metcon (AMRAP - Rounds and Reps)

teams of 2

*in a vest, alt rounds

13 min amrap:
"Mary"
Rest 3 min

Mary
5 HSPU (handstand push-ups)
10 pistols (a.k.a. single-legged squats)
15 pull-ups

D: Metcon (AMRAP - Rounds and Reps)

13 min amrap:

"cindy"
*in a vest, alt rounds

Cindy
5 pullups
10 pushups
15 air squats

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

Whiteboard:

Saturday, July 02, 2022

Male Clients

Female Clients

Laura Lynn
Williams

10am CrossFit

7:05