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Metcon

Metcon

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Workout

CF - 11/3/20

A:

800m run
into
4 rds
:25 HS Hold
20 shoulder taps
15 scap pushups
:10 Bar hang (active)

B: Metcon (Time)

100’ hsw for time or 20 wall walks

C: Metcon (AMRAP - Rounds and Reps)

20 min amrap:
30/21 cal assault
3 rope climb
10 dub db snatch 50/35

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

Whiteboard:

Tuesday, November 03, 2020

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

1:54

2

Henry (Nick)
Nickells

6:00 PM CrossFit

2:47

3

Brandon
Zajac

6:00 PM CrossFit

3:00

All 100

4

Flynt
Foster

6:00 PM CrossFit

4:41

5

David
Kan

6:00 PM CrossFit

5:45

6

_Stuart
Chandler

5:00 PM CrossFit

0:00

Practiced

7

Dwayne
Vick

5:00 PM CrossFit

5:00

Double DB overheade walking lunges 100’

8

Private

5:00 AM CrossFit

9:30

9

Ben
Hanback

12:30 PM CrossFit

10:00

Wall walks

9

Dustin
Dowell

11:30 AM CrossFit

10:00

75’ pieced together. Max run was ~6’.

Female Clients

1

Jessica
Dodd

4:00 PM CrossFit

10:00

100 ft

2

Laura Lynn
Williams

4:00 PM CrossFit

1:00:00

Went maybe 12-13 ft unbroken. Woohoo

3

Shannon
Lyczkowski

6:00 PM CrossFit

0:00

25’ x 2 with Evan holding my feet