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Components

Metcon

Settings

Workout

CF - 10/7/21

A:

800m run
5 burpees to target
10 jump squats

B: Metcon (Calories)

Assault Bike
5 set:
1;00 on
1:00 off
@ 50 watts higher than 10 min pace
rest 5 min
10 sets:
:30 on
:30 off
@100watts higher than 10 min pace

C: Metcon (No Measure)

Bonus FItness / Cooldown

4 sets:
25 ghdsu
10 strict hspu
rest as needed

Cooldown
5:00 bike erg at 70%

Roll: quads, hams, low back

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

Whiteboard:

Thursday, October 07, 2021

Male Clients

1

Jefferson
Adcock

11:30 AM CrossFit

230 Calories

Echo

2

Mark
Miller

7:00am CrossFit

200 Calories

3

Chris
Thomas

11:30 AM CrossFit

188 Calories

Ab

4

Cory
Rexford

4:00 PM CrossFit

171 Calories

5

Ben
Hanback

11:30 AM CrossFit

164 Calories

6

Dwayne
Vick

4:00 PM CrossFit

0 Calories

Female Clients

1

Susie
Bilbro

6:00 AM CrossFit

135 Calories

2

Tori
Tesmer

5:00 AM CrossFit

128 Calories

3

Camille
Cline

11:30 AM CrossFit

186 Calories

C2 bike on 10

4

Nicole
Rieman

6:00 AM CrossFit

108 Calories