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Metcon

Metcon

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WOD

5.23.18

WU:

500M Row
Foam Roll
Coaches Choice

MC: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders

MC2: Metcon (4 Rounds for reps)

AMRAP 1:30:
21/15 Calorie Assault Bike or Row, Max Ring Muscle Ups

Rest 1:00

AMRAP 1:30:
18/12 Calorie Assault Bike or Row, Max Ring Muscle Ups

Rest 1:00

AMRAP 1:30:
15/10 Calorie Assault Bike or Row, Max Ring Muscle Ups

Rest 1:00

AMRAP 3:
Strict Handstand Pushups

Scale for MU:
*C2B Pull-Ups
*Pull- Up

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

Whiteboard:

Wednesday, May 23, 2018

Male Athletes

1

A
V

6:30 PM CrossFit

5 + 45

2

Action
Jackson

9:30 AM CrossFit

5 + 15

3

Ben
Sauer

5:30 PM CrossFit

5 + 10

4

Matt
Kruzicki

6:00 AM CrossFit

4 + 60

5

Josh
Randels

5:30 PM CrossFit

4 + 12

6

Joe
Espinoza

6:00 AM CrossFit

4 + 10

7

Miguel
Gonzalez

5:30 PM CrossFit

3 + 45

8

Maximilliam
Cabrera

4:30 PM CrossFit

3 + 15

9

Lou
Ashcraft

9:30 AM CrossFit

2 + 55

10

Kevin
Hardy

9:30 AM CrossFit

2 + 45

Female Athletes

1

Erin
Bonthron

5:30 PM CrossFit

5 + 47

2

Bria
Lee

4:30 PM CrossFit

5 + 45

3

simone
kalhorn

6:30 PM CrossFit

5 + 0

30sec assault bike for DU

4

Pilar
Perez

9:30 AM CrossFit

3 + 9

5

Sarah
BARTLES

9:30 AM CrossFit

4 + 60

15 KB swings 35#, 30 air squats, 15 wall balls, 30 air squats

6

Kara
Jones-Hofmann

9:30 AM CrossFit

4 + 0

7

Alysia
Ramos

5:30 PM CrossFit

3 + 40

Can't read and did 30 wallballs ea round

8

Melissa
Wood

6:30 PM CrossFit

3 + 11

Rx except 45# (5 @55# before dropping)

9

Liz
Salisbury

12:00 PM CrossFit

2 + 6

3su/1du to 60 total