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Components

Metcon

Settings

Workout

CF - 12/3/20

A:

5:00 runners
:30 run, :30 rest (partner up)

B: Metcon (Time)

For time:
50 cal row
50 cal ski
50 cal assault
(keep this @ 95+% max heart rate)

RX+ is 100 cal at each

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

Whiteboard:

Thursday, December 03, 2020

Male Clients

1

Ben
Hanback

4:00 PM CrossFit

9:52

2

Alex
Adkins

6:00 AM CrossFit

17:11

The AB was not fun.

3

Jake
Stafford

6:00 AM CrossFit

17:40

rx+

4

Brandon
Zajac

5:00 PM CrossFit

19:40

+

5

Flynt
Foster

5:00 PM CrossFit

20:00

6

Mark
McKnight

5:00 AM CrossFit

21:08

RX+

7

David
Kan

6:00 PM CrossFit

24:30

RX+ 100 cal each

8

Trevor
Volke

6:00 AM CrossFit

24:35

9

Andrew
Belcher

6:00 AM CrossFit

26:59

10

Private

5:00 AM CrossFit

19:58

Female Clients

1

Holly
Flatt

11:30 AM CrossFit

19:05

2

Catherine
Yancy

5:00 PM CrossFit

25:00

75 cals

3

Shannon
Lyczkowski

6:00 PM CrossFit

33:15

Rx+ 100 cal ea

4

Laura
Kim

6:00 PM CrossFit

28:49