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First off I must thank you for the terrific cert in Victoria last weekend. I got alot out of it and look forward to daily practice. I know I need work overhead and getting confident under a heavy load. Anyway, how do you add met cons to your athletes that follow your site's workouts. I am contemplating maybe doing your site M/T/Th/Sa and a met con on Wed. I am hoping to get back into track and field next spring (100 and 200m)

check out the xfit site and you will find a few articles that i wrote for the journal re this very issue. if you cannot find them, let me know.