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Metcon

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WOD

1/29/19

600m row
3 rounds
20 lunges
15 sit ups
10 push ups

Metcon (No Measure)

Accessory Work

3x8-10 GHD hip extension
3x8 standing external rotation
3x30 russian twist (heavy as possible but unbroken)

Metcon (Time)

5 Rounds
50 double unders
25' dumbbell OH walking lunge 35/20

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

Whiteboard:

Tuesday, January 29, 2019

Male Athletes

1

Russell
Weekley

9:00 AM CrossFit

8:15

2

Jeffery
Counts

5:00 PM CrossFit

5:31

3

Chris
Lee

7:00 PM CrossFit

6:30

4

Mike
Blankenship

5:00 PM CrossFit

7:01

5

Private

9:00 AM CrossFit

7:24

6

Wally
Dautenhahn

7:00 PM CrossFit

17:17

Female Athletes

1

Private

9:00 AM CrossFit

9:51

2

Carla
Montee

5:00 PM CrossFit

13:05

3

Pam
Richards

5:00 PM CrossFit

5:44

4

Patty
Helton

5:00 PM CrossFit

6:09

5

Jenna
Kuenzel

5:00 PM CrossFit

6:43

6

Jennifer
Helmig

5:00 PM CrossFit

6:58

7

Megan
Emmi

9:00 AM CrossFit

8:10

8

Natalie
Counts

5:00 PM CrossFit

9:12

9

Katie
Wideman

6:00 PM CrossFit

10:17

10

Jeri
Fleschert

9:00 AM CrossFit

11:00

11

Maria
Counts

5:00 PM CrossFit

13:38

15# lunges