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Components

Metcon

MB Crossfit 111218

Metcon (Weight)

7 sets at 90%
1 of each
•Squat Clean
•Front Squat
•Thruster

DG (AMRAP - Rounds and Reps)

AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)

In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012

To learn more about DG click here

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

Whiteboard:

Monday, November 12, 2018

Male Clients

Damian
Narvaez

12:00 PM

210 lbs

210 all 7 rounds

Andre
Cristostomo

9:00 AM

210 lbs

Only two sets, failed two, ran out of time

Private

6:00 AM

135 lbs

Poppalicio ...
Aka M.B 🇺🇦

4:00 PM

100 lbs

Female Clients