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Components

Metcon

Settings

Workout

LeanX{8/17/15}

Warm-up

400m Run
ROM drills

Metcon

Metcon (Weight)

12min to complete:
3x5 negatives (pull-ups)
3x10 DB Front Squats (work up to AHAP)
3x45 sec hollow body hold

Metcon

Metcon (Time)

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Snatch
100 Box Jump Overs
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbell extended overhead
Dumbbell Snatch – Hanging from a Pull-Up Bar
Box Jump Overs – Plank
*25min cap

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

Whiteboard:

Monday, August 17, 2015

Male Clients

Private

4:00pm Lean X

35 lbs

Female Clients