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Components

Metcon

The Cell Gym 11.12.15

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Metcon

Metcon (Time)

800m run buy in.
Then:

Metcon

Metcon (AMRAP - Rounds)

20 min EMOM
even 5 bench @ 75% of 1RM
odd 20 wall balls 20/14#

Metcon

Metcon (Time)

Then:
800m run cash out.

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

Whiteboard:

Saturday, November 12, 2016

Male Clients

Jeremy
Rowley

7:30 AM CrossFit