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Components

Metcon

Bench Press

Metcon

CF - 11/13/20

1 mile warm up jog

B: Metcon (6 Rounds for time)

6x200m run @ 1 mile TT pace; rest 2:00
Air runners

C: Bench Press (3x10 @ 60-70%; rest As needed)

D: Metcon (4 Rounds for time)

teams of 2:
4 sets:
4 rope climb
20/15 cal assault
12 thruster 135/95
8 BMU
Rest 1:1

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

Whiteboard:

Saturday, November 14, 2020

Male Clients

Alex
Adkins

8:00 am CrossFit

5:12:00

Cory
Rexford

9:00 AM CrossFit

6:00:00

6-1m at 8m pace

Female Clients