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2020 Online Qualifier ...

Metcon

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Workout

03/20/2020 - Friday's WOD

3 minutes on bike or rower
2 rounds of:
10 Squats
5 Box step ups (R/L)
10 Banded pass through
10 Banded shoulder presses
10 Banded good mornings
2 Wall walks

Metcon (No Measure)

EMOM10

6 Strict Hand Stand Push Ups (even)
6 Dumbell Box Step Overs (odd)

Rest 2 mintes:

EMOM 10

10 Hip Hinge to Press (5L/5R)(even)
10 Pistols (Challenging) (5L/5R) (Odd)

2020 Online Qualifier Event 4 (Time)

3 rounds for time of:
9 Bar muscle-ups
18 Toes-to-bars

12 minute time cap

From 0:00 to 12:00

Metcon (Weight)

From 12:00 to 18:00
Establish 1 RM Clean and Jerk

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

Whiteboard:

Friday, March 20, 2020

Male Clients

1

Trevor
Derby

CrossFit: 6:00 PM

4:56

2

Jacob
Lawson

CrossFit: 4:30 PM

5:41

3

Logan
Husted

CrossFit: 6:00 PM

6:43

4

Keith
Bock

CrossFit: 6:00 AM

9:25

5

Corey
Schwanz

CrossFit: 6:00 AM

9:35

6

Ryan
Singerman

CrossFit: 6:00 AM

12:00

1nd 5rep 185lbs

7

Nick
Hoffman

CrossFit: 7:00 AM

5:21

3 PU’s ,12 T2B / Round. (Back)

8

Ben
Wilson

CrossFit: 12:00 PM

8:03

9 ring 9 pushups, 18 knee raise

9

Ari
Negahban

CrossFit: 12:00 PM

8:45

10

Randy
Kilbourne

CrossFit: 12:00 PM

9:37

11

David
Stahl

CrossFit: 7:00 AM

10:10

6 mu in last round.

Female Clients

1

Karen
Norrick

CrossFit: 7:00 AM

6:30

2

Kristan
Smith

CrossFit: 4:30 PM

7:11

3

Melissa
Gratz

CrossFit: 6:00 AM

8:45

4

Melissa
Walda

CrossFit: 7:00 AM

9:26

5

Paula
Mamani

CrossFit: 4:30 PM

10:48

jumping c2b; t2b

6

Annie
Giddens

CrossFit: 9:30 AM

11:02

7

Caryn
Garton

CrossFit: 6:00 AM

11:38

3 m-ups per round 🤮