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Components

Bench Press

Close Grip Bench Press

Metcon

11-02-22

3 x NFT
20' backwards crab walk
10 seconds supine grip hang from bar

A: Bench Press (*paused 90%)

Bench Press

B: Close Grip Bench Press (4x4-6 80%)

Metcon (Time)

3 rounds
40' handstand walk
21 GHDs
3 rope climbs

Metcon (Time)

10 rounds
3 bar muscle-ups
5 strict HSPU
7 box jump overs 24/20

Metcon (5 Rounds for time)

5 x 500 meter row
rest 2 minutes

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Whiteboard:

Wednesday, November 02, 2022

Male Clients

Female Clients

Natalie
Carro

6:30PM Armed Comp/OLY Cla...

5 x 2 @ 115 lbs

2@105, 2@110, 1@115