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Components

10 Min Assault bike cals

Settings

Workout

CF - 10/29/20

A:

3 RNFT
;10 bike sprint
10 air squats
rest 1:00

B: 10 Min Assault bike cals (Calories)

10 min max cal assault bike

C: Metcon (No Measure)

Core / Accessory

3 sets:
:30 hollow body rock
20 v-up
:20 hollow body rock
15 v-up
:10 hollow body rock
10 v-up
Rest as needed btw

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

Whiteboard:

Thursday, October 29, 2020

Male Clients

1

Nate
Dodd

4:00 PM CrossFit

212 Calories

PRd my post wod 🤮 Didn’t PR the workout.

2

_Stuart
Chandler

5:00 PM CrossFit

187 Calories

3

JD
Mason

5:00 PM CrossFit

184 Calories

4

Morgan
Lyons

6:00 AM CrossFit

167 Calories

5

Tyler
Parker

5:00 AM CrossFit

145 Calories

6

Kevin
Kraft

4:00 PM CrossFit

144 Calories

6

Wade
Kilgore

11:30 AM CrossFit

144 Calories

7

Dustin
Dowell

12:30 PM CrossFit

140 Calories

8

Flynt
Foster

6:00 PM CrossFit

137 Calories

9

David
Kan

6:00 PM CrossFit

128 Calories

*Echo bike; last 121 cal assault bike on 10/8/19

10

Ben
Hanback

11:30 AM CrossFit

124 Calories

I officially hate AB

11

Private

5:00 AM CrossFit

140 Calories

Female Clients

1

Brittany
Hanback

11:30 AM CrossFit

110 Calories

2

Lauren
McKnight

5:00 AM CrossFit

107 Calories

3

Susie
Bilbro

5:00 PM CrossFit

99 Calories

4

Shannon
Lyczkowski

6:00 PM CrossFit

94 Calories

5

Holly
Flatt

6:00 PM CrossFit

86 Calories

6

Catherine
Yancy

5:00 PM CrossFit

84 Calories

7

Morgan
Webb

4:00 PM CrossFit

81 Calories