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Metcon

Maxton Hero WOD

Metcon

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Workout

11.11.2021

Warm-up

On a 5:00 Clock:
10 PVC Pass Throughs
5 Ring Rows / Each
10 Lunges
5 PVC Over Unders / Each (with partner)

On a 5:00 Clock with partner:
5 Alternating Step-ups (Increase box height each round)
5 Alternating Burpees

Partner Metcon

Metcon (Time)

35min Cap
13 Rounds For Time:
8 Strict Pull-ups
26 Box Step-ups (24/20in)
21 Burpees
- Wear a vest if available

Intermediate: 4 strict pullups

Beginner:
10 rounds:
8 Ring Rows
26 Box Step-ups (20/12#)
21 Up-Downs

*If solo complete 6 rounds*

Maxton Hero WOD (Time)

13 Rounds For Time: (Solo)
8 Strict Pull-ups
26 Box Step-ups (24/20in)
21 Burpees
- Wear a vest if available RX+

In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside Kabul airport in Afghanistan on Aug. 26th 2021. Soviak was an avid CrossFitter at and this workout includes some of his favorite CrossFit movements. "Max loved hard work, he loved the grind and he never gave up. He was never one to put people down but rather pull them up to be great. - Harold, family friend-

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Time)

For Time:
30Cal Bike
25Cal Bike
20Cal Bike
15Cal Bike
10Cal Bike
25Cal Bike
30Cal Bike
- Rest 1:00 between all
intervals

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

Whiteboard:

Thursday, November 11, 2021

Male Clients