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Components

Metcon

Squat Snatch

Metcon

11/16/20

A: Metcon (3 Rounds for time)

3 sets:

Assault bike
12/8 cal assault afap
2:00 rest

B: Squat Snatch (2x2 @ 75-80%; rest 2:00)

C: Metcon (6 Rounds for reps)

6 sets
2:00 on / 2:00 off
50 DU
12 ohs 95/65
12 bfb

2 x Dubs for singles
lower weight on OHS or if shoulder issues, front squat

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

Whiteboard:

Monday, November 16, 2020

Male Clients

Flynt
Foster

6:00 AM CrossFit