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Components

"BOGO"

Metcon

Settings

Workout

Friday

Warm-up

AMRAP x 8 MINUTES
100m Run
20 Single Unders*
5 Clean Grip Deadlifts
5 Hang High-Pulls
5 Hang Power Cleans
10 Elbow Punches

Warm-Up

"BOGO" (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES
400m Run
10 Hang Power Clean (135/95)|(95/65)
50 Double Unders
200m Run
5 Hang Power Clean
25 Double Unders

(Score is Rounds + Reps)

Finisher

Metcon (Time)

FOR TIME
21-15-9-15-21
Barbell Curls (45/35)
Barbell Wide-Grip Bent Over Row

(Score is Time)

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

Whiteboard:

Friday, November 26, 2021

Male Clients

1

Eric
Leininger

9:00 am CrossFit

3 + 62

2

Private

10:00 am CrossFit

3 + 54

3

Nir
Nehory

10:00 am CrossFit

3 + 2

Shoulder pain

4

Daz
Williams

9:00 am CrossFit

1 + 18

Double unders can kiss my festive a$$

5

Eric
Micek

8:00 am CrossFit

3 + 68

115lbs clean, all else RX

6

Marc
Jones

9:00 am CrossFit

3 + 3

115# / 2x SU / row (hammy)

7

Angel
Lecuona

8:00 am CrossFit

3 + 2

95

8

Antonio
Perez

9:00 am CrossFit

3 + 0

9

John
Ezell

8:00 am CrossFit

2 + 7

RX weight Singles

10

John
Curl

8:00 am CrossFit

2 + 2

singles X 2

Female Clients

1

Stephanie
Carenza

8:00 am CrossFit

3 + 28

65# DUs

2

Kris
Fanning

10:00 am CrossFit

3 + 1

mixed row; run 55# injured

3

Luz
Perez

9:00 am CrossFit

3 + 0

65lb

3

Luz
Retana

9:00 am CrossFit

3 + 0

65lb

4

Beth
Lee

8:00 am CrossFit

2 + 62

row, 65, DU

4

Stacey
Davis

9:00 am CrossFit

2 + 62

1st day back, 2X SU, 15#HC

5

Neelima
Agrawal

8:00 am CrossFit

2 + 27

400 m ,200 , rest of the time.55 lbs SU

6

Sarah
Ezell

8:00 am CrossFit

2 + 25

#85. singles