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Components

Overhead Squat

Metcon

CF - 10/2/21

400m run
10 each around the worlds
:30 OH barbell hold
5 OHS
3 snatch balance

B: Overhead Squat (teams of 2 build to a heavy ohs in 15 min @ 15)

C: Metcon (Time)

at 15:00
3k row for time
• 25 wall ball pacer (20/14)
• Switch rower once 25 wb are complete

D: Metcon (No Measure)

Bonus Fitness!
5 rounds for time:
20 v-up
20 banded good mornings

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

Whiteboard:

Saturday, October 02, 2021

Male Clients

Zachary
Rivest

8:00 am CrossFit

1 x 1 @ 235 lbs

Mark
Miller

8:00 am CrossFit

1 x 1 @ 205 lbs

David
Lewis

10am CrossFit

1 x 1 @ 175 lbs

Female Clients

Morgan
Webb

8:00 am CrossFit

1 x 1 @ 125 lbs

Tiffiny
Oakley

10am CrossFit

1 x 1 @ 95 lbs

Shannon
Lyczkowski

10am CrossFit

1 x 1 @ 75 lbs