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BINGO BANGO

Metcon

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Workout

Bingo Bango

BINGO BANGO (Time)

5 Rounds
15/12 Calorie Assault Bike
12 Power Cleans MRX 65/45, RX 95/65, RX+ 115/85
9 Burpee Box Jump Overs 24"/20"

Power clean weight 25 reps unbroken when fresh.
Assault Bike is our steady recovery. Push power cleans and burpee box jump overs. Touch and go reps on the power cleans with quick breaks between sets. 2-3 sets. Burpees are a consistant pace. Just keep moving, no breaks.
Work on timing your rounds, stay consistant.

Metcon (Time)

CORE BODY ARMOR
4 Sets
15 Weighted AbMat Sit-Ups
20 AbMat Sit-Ups (unweighted)
25 Supermans with 1 Second Hold

This midline is to be done in unbroken sets. Use a light to moderate load allowing us to move with ease instead of forcing a movement.

See Coaches Board

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

Whiteboard:

Tuesday, December 01, 2020

Male Clients

1

Rob
Bush

12:15 PM CrossFit

15:40

2

Bryan
Dunbar

6:00 AM CrossFit

17:10

3

Matthew
Emmons

8:15 AM CrossFit

18:58

4

Sylvain
Thibault

5:30 PM CrossFit

19:07

5

John
O'Keefe

3:30 PM CrossFit

19:38

6

David
Spungin

12:15 PM CrossFit

23:15

7

Gil
Gomez

12:15 PM CrossFit

24:04

8

michael
doyle

4:30 PM CrossFit

18:23

75 lbs

9

Duncan
Emmons

8:15 AM CrossFit

19:20

box jump overs

10

Keith
Davis

5:30 PM CrossFit

20:55

MRX

11

Mark
Richardson

9:30 AM CrossFit

21:56

MRX

12

Brian
Roberts

3:30 PM CrossFit

22:14

65 lb cleans

13

scott
sabina

8:15 AM CrossFit

0:00

Female Clients

1

Jordan
Dunbar

6:00 AM CrossFit

17:18

2

Jami
Cheateaux

8:15 AM CrossFit

18:40

3

Amanda
Spungin

12:15 PM CrossFit

19:40

4

Beata
Wyatt

4:30 PM CrossFit

20:09

5

Ruthann
Christensen

12:15 PM CrossFit

22:15

#45

6

Angie
O'Keefe

6:00 AM CrossFit

25:54

7

Karin
Thomsen

4:30 PM CrossFit

15:14

35 lbs

8

Vicki
Spicer

8:15 AM CrossFit

16:17

9

Kathy
Griffiths

8:15 AM CrossFit

16:58

MRX weight

10

Kerry
Riefenberg

3:30 PM CrossFit

18:05

55 lb cleans

11

Brooke
Bemis

12:15 PM CrossFit

18:12

#55

12

Jena
Long

8:15 AM CrossFit

18:20

13

Carmen
Doyle

4:30 PM CrossFit

18:45

35 lbs

14

Annie
Dougherty

9:30 AM CrossFit

20:46

MRX

15

Hayley
Murphy

12:15 PM CrossFit

21:00

#55

16

Anabelle
Wyatt

4:30 PM CrossFit

21:52

35 lbs

17

Sarah
Willoughby

4:30 PM CrossFit

22:02

55 lbs

18

Deven
Laursen

4:30 PM CrossFit

22:23

20 lbs

19

Claudine
Phillips

6:00 AM CrossFit

25:10