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Components

Metcon

CF - 12/4/21

200m run
couch stretch :30 each leg
Pigeon Stretch :30 each leg

2 rds
:20 bar hang
:20 HS Hold

B: Metcon (Time)

Teams of 2
For time:
7k bike erg
300 air squat
40 bar muscle up (80 ctb)
• Accumulate 1 mile run (total btw 2 people) during workout

C: Metcon (No Measure)

Accessory Session

(indy)
100 empty bb strict press
100 walking lunge steps
100 sit ups

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

Whiteboard:

Saturday, December 04, 2021

Male Clients

Daniel
Esborg

8:00 am CrossFit

28:01

Pull ups

Female Clients