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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Basinview
Program
2025 CrossFit Open
CrossFit
Discovery
Foundations
Open Gym
Running Club
Weightlifting
Date
Workout
Monday November 29, 2021 - CrossFit Basinview
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:15 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:15 PM
CrossFit: 5:30 PM
CrossFit: 6:45 PM
CrossFit: 8:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday November 29, 2021
WU:
EMOM 6
Bike
Prayer Squats
Front Rack Hold
A: Metcon (6 Rounds for weight)
Every 2:00 x 6
Front Squats
Set 1 - 3 Reps
Set 2 - 2 Reps
Set 3 - 1 Rep
Set 4 - 1 Rep
Set 5 - 1 Rep
Set 6 - 3 Reps
*Build up to and back off of 95% for Set 5
B: Metcon (Time)
3 Rounds For Time
40/30 Calorie Bike
40 Double Unders
30 Thrusters (45/35)
20 Toes To Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 29, 2021
Clients:
Men / Women
All Clients
Clients
1
*Serene
Porter
CrossFit: 6:00 AM
755 Total lbs
Failed at 150 - went down to far
2
*Kate
Smith
CrossFit: 12:00 PM
500 Total lbs
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