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Components

Metcon

LeanX{10/22/15}

Warm-up

Coach Led Down Back Drills

Weightlifting

Metcon (Weight)

10min to Complete:
5x8 DB Stict Press (AHAP)
-ss w-
5x8 Goblet Squats (AHAP)
*Make sure everyone is going to full depth on goblet squats

Metcon

Metcon (Time)

3 Rounds of:
400m Run
15 DB Thrusters
20 Jumping Pull-ups
*1min rest after each round

rest 5min, then

Metcon (Time)

3 Rounds of:
400m Row
20 DB Box Step-ups
30 Sit-ups
*1min rest after each round

Cash-Out

400m Farmers Carry (AHAP)

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

Whiteboard:

Thursday, October 22, 2015

Male Clients

Female Clients

Amber
Triplett

4:00pm Lean X

35 lbs

Leslie
Beach

4:00pm Lean X

26 lbs