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Components

Metcon

Friday December 10, 2021

WU:

EMOM 8
Row
Seated Forward Fold
Front Rack Hold
Air Squats

A1: Metcon (5 Rounds for weight)

Every 2:00 x 5
Front Squats

Set 1 - 3 Reps
Set 2 - 2 Reps
Set 3 - 1 Rep
Set 4 - 1 Rep
Set 5 - 1 Rep

*Build up to 90% for set 5

A2: Metcon (AMRAP - Reps)

Max Front Squats at Set 3 weight

B: Metcon (4 Rounds for time)

Every 5:00 x 4
250m Row
20 Front Squats (95/65)
15 Toes To Bar

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

Whiteboard:

Friday, December 10, 2021

Clients:

Clients

*Rob
Jerrott

CrossFit: 12:00 PM

235 Total lbs