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Components

Metcon

CF - 11/4/21

5:00 moderate bike
25ft
lunge w/ twist
high kicks
butt kickers
lateral band walks
high knees
butt kickers

B: Metcon (5 Rounds for time)

5 sets:
1k row - start @ 5k pace, drop pace each round
rest 2:00

C: Metcon (Time)

3 rounds for time
20 ghdsu
20 wall ball 30/20
*10 min cap

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

Whiteboard:

Thursday, November 04, 2021

Male Clients

Brandon
Zajac

4:00 PM CrossFit

18:33

David
Kan

6:00 PM CrossFit

20:39

4:14; 4:14(?); 4:09; 4:04; 3:58

Dwayne
Vick

5:00 PM CrossFit

22:13

Female Clients

Nicole
Rieman

6:00 AM CrossFit

24:59