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Components

Metcon

Settings

Workout

Saturday

Warm-up

AMRAP X 8 MINUTES
5/5 SA KB Swings
:15/:15 KB OH Hold
6/6 Split Squats
7 Up Downs
5 Tight Kip and 5 Big Kip
20 Single Unders

Warm-Up

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES
150 Double Unders
40 KB Snatches
24 KB Reverse Lunges (Hold any way you want)
20 BMU (RX+)/ Burpee Pull Up (RX)

(RX+: 53/35) (RX: 35/26)

*Work Can Be Split However You Want Between Partners*

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

EMOM8
12 DB Sit Ups
12 Plank Push Ups

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

Whiteboard:

Saturday, July 03, 2021

Male Clients

Chase
Key

CrossFit: 10:00 AM

2 + 170

Tom
Machness

CrossFit: 10:00 AM

2 + 188

25lbs KB Single unders

Female Clients

Carliz
Moore

9:00am CrossFit

3 + 198

bar muscle ups w box single unders

Natalee
Peak

9:00am CrossFit

3 + 85

Solo. Rx except for dubs. Some dubs. Mostly singles.

Kristie
Brooks

9:00am CrossFit

2 + 224

26lbs