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Metcon

Metcon

Metcon

Settings

Workout

Ass*tro*nom*i*cal

WOD - FBCF

Metcon (AMRAP - Rounds and Reps)

Rx+
5-min. Bike (cal.)
Then, straight into:
10 Box Jumps (24/20 in.)
10 OH Squats (95/65 lb.)
AMRAP 10 min.

Rx
5-min. Bike (cal.)
Then, straight into:
10 Box Jumps (24/20 in.)
10 OH Squat (75/55 lb.)
AMRAP 10 min.

Fitness
5-min. Bike (cal.)
Then, straight into:
10 Box Step-ups
10 OH Squats
AMRAP 10 min.

Metcon (Calories)

5-min. Bike (cal.)

WOD - Home Gym

Metcon (AMRAP - Rounds and Reps)

400-m Run
200 Single-unders

Then, straight into:
10 Object/DB Jump-overs
10 Single-arm DB OH Squats
AMRAP 10 min.
* Switch arms as needed.

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

Whiteboard:

Friday, November 06, 2020

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

7 + 1

2

Alex
Bentley

5:30pm CrossFit All Level...

6 + 7

3

Jonny
Baker

5:30am CrossFit All Level...

4 + 13

4

Brian
Prout

5:30pm CrossFit All Level...

6 + 5

step ups and FS @ 75

5

The
Godfather

5:30pm CrossFit All Level...

6 + 0

6

Private

5:30am CrossFit All Level...

5 + 6

7

Lyman
Anderson

6:30pm CrossFit All Level...

5 + 2

Rx reps, box jumps 55#

8

jaime
mendez

6:30pm CrossFit All Level...

4 + 0

8

Marco
Meraz

9:00am CrossFit All Level...

4 + 0

8

Private

11:00am CrossFit All Leve...

4 + 0

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

7 + 12

2

Christine
Rosini

6:30pm CrossFit All Level...

5 + 6

3

Annie
Lewis

9:00am CrossFit All Level...

6 + 11

4

Isabella
Rosini

6:30pm CrossFit All Level...

5 + 10

55 lb back squat box step ups

4

Private

5:30am CrossFit All Level...

5 + 10

5

Lauren
Pew

9:00am CrossFit All Level...

5 + 9

step ups, 45#

6

Sarah
Brois

5:30am CrossFit All Level...

4 + 0