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Components

Metcon

Monday October 19, 2020

WU:

2 Rounds
10 Samson/Spidey Lunges
5 Russian Baby Makers
10 Iron Crosses
5 Tempo Back Squats (3 seconds down)
30 Jumping Jacks

A: Metcon (Weight)

Every 2:30 x 4
7 Back Squats

*Do this at 80% or so

B: Metcon (Time)

3 Rounds For Time
800m Run
35 Toes to Bar
35 Dumbbell Box Step Overs (50 to 24" / 35 to 20")

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

Whiteboard:

Monday, October 19, 2020

Clients:

Clients

*Joanne
Henneberry

CrossFit: 5:30 PM

160 lbs

*Keith
Matthews

CrossFit: 6:45 PM

125 lbs