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November 2021 Challenge

Metcon

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Workout

11/29/2021

Conditioning

November 2021 Challenge (AMRAP - Rounds and Reps)

AMRAP in 03 Minutes
20 Double unders (Scaled = 2:1 Single-unders)
10 Wall-Balls (25/20, 10'9', Scaled = 20/14)
40 Double unders
10 Wall-Balls
60 Double unders
10 Wall-Balls
*Continue increasing pattern if time remains
*Games standards for Wall-balls
*Every single under counts as 1 rep in scaled division

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 20 Minutes:
15 Straight Arm Weight Plate Sit-ups (25/15)
20 DB Snatches (50/35)
25 Lateral Hops over DB (L/R=1)

https://www.youtube.com/watch?v=y-BkLY8jyuw

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

Whiteboard:

Monday, November 29, 2021

Male Clients

1

Joel
De La O

CrossFit: 4:30 PM

3 + 54

2

Chase
Young

CrossFit: 5:30 AM

3 + 17

3

Gid
Mayfield

CrossFit: 5:30 AM

3 + 0

3

RW
Rice

CrossFit: 4:30 PM

3 + 0

4

Jacob
Young

CrossFit: 5:30 AM

2 + 11

5

Scottie
Davis

CrossFit: 6:00 PM

3 + 0

6

Bill
Johnson

CrossFit: 6:00 PM

2 + 120

singles / 20 wb

7

Raine Corado
l

CrossFit: 4:30 PM

2 + 30

10 lbs

8

Kevin
Korinek

CrossFit: 5:30 AM

2 + 8

lung fire

9

kyle
lawles

CrossFit: 5:30 AM

2 + 0

scaled

10

Aaron
Forehand

CrossFit: 8:30 AM

1 + 0

14

Female Clients

1

Tracy
May

CrossFit: 8:30 AM

2 + 60

2

Stacey
Stewart

CrossFit: 4:30 PM

3 + 30

10 lbs , singles

3

Hanna
Young

CrossFit: 4:30 PM

2 + 50

4

Emily
Hunt

CrossFit: 5:30 AM

2 + 34

10lb

4

Meg
Brown

CrossFit: 5:30 AM

2 + 34

14lb

5

Meghan
Mangold

CrossFit: 4:30 PM

2 + 9

10lbs

6

Dana
Forehand

CrossFit: 5:30 AM

2 + 4

KB swings/14#

7

lilly
Russell

CrossFit: 8:30 AM

2 + 0

4 lb 5 singles 3 wall balls

8

Megan
Birkenfeld

CrossFit: 8:30 AM

0 + 28

14