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Components

Metcon

Settings

Workout

Friday, October 29, 2021

Metcon (Time)

- RX -
For Time (20min Time Cap):
4 Legless Rope Climbs (15-ft.)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Legless Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

- INTERMEDIATE -
For Time:
4 Rope Climbs (15-ft.)
20 Alternating Single-Leg Squats
40 Alternating DB Snatches (35/20#)
3 Rope Climbs
20 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
10 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

- BEGINNER -
For Time:
15 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
40 Alternating DB Snatches (20/10#)
12 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
30 Alternating DB Snatches
9 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
20 Alternating DB Snatches
6 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
10 Alternating DB Snatches

Skills

Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB

Cool Down

3 Sets:
:30 Wrist Extension Stretch / Side
:30 Supine Snow Angel

Burn! 12:00pm

3 Rounds For Time:
-200' Bear Crawl
-50 Sit Ups
-25 Pike Push Ups
-20 Dumbell Plank Pull Throughs

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

Whiteboard:

Friday, October 29, 2021

Male Clients

Dustin
Durbin

CrossFit 6:00am

16:49

Dustin
Durbin

CrossFit 6:00am

16:49

Female Clients

Mizani
Johnson

CrossFit 9:15am

18:00

Completed pull up jumps 15,12,9,6 Single leg squats 20,20,10,10 A...