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Components

Metcon

Settings

Workout

CF - 10/10/20

3:00 erg at 70%
then
:30 each
Couch Stretch, both legs
Pigeon, both legs
then
Agility ladder
2 x through
1 foot R
1 foot L
2 feet
icky shuffle
2 forward, 1 back

B: Metcon (Time)

Teams of 2 or 3
For time
1 mile run for teams of 2
2400m for teams of 3
on air runners

C: Metcon (AMRAP - Rounds and Reps)

Teams of 2
Amrap 27
150 - wall Balls (20/14)
100 - TTB
75 - DB S2OH (1 DB)(50/35)
50 - Burpee Box jump overs (24/20)
25 - Chest to bar Pullups

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

Whiteboard:

Saturday, October 10, 2020

Male Clients

Female Clients

Kat
Brosnan

9:00 AM CrossFit

8:50

2K Row