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13JUL2019

Warm-up

Partner Rowling

Bowling + Rowing

https://youtu.be/thOM4kt8g6E

Metcon

Metcon (Time)

Teams of Two:

100/80 Cal Row
80 Wall Balls 30/20lbs
30 Toes to Bar
80/60 Cal Row
60 Wall Balls
30 Toes to Bars
60/40 Cal Row
40 Wall Balls
30 Toes to Bar

*Teams break up reps as needed

* MF group 90/70/50 cal row

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

Whiteboard:

Saturday, July 13, 2019

Athletes:

Athletes

1

Chris
Seris

8:00 AM CrossFit

21:51

with Travis

1

Travis
Kostello

8:00 AM CrossFit

21:51

2

Kyle
Nesselbush

9:30 AM CrossFit

23:23

w/ Casey

3

Sarah
Griswold

8:00 AM CrossFit

27:25

w/ Lisa

4

Ashley
Herrmann

8:00 AM CrossFit

25:30

4

Kelsey
Keeve

8:00 AM CrossFit

25:30

knee to chest

5

Lisa
Goforth-Naes

8:00 AM CrossFit

27:25

Partner with Sarah G., 10#wb, knees to chest

6

Bob
Naes

8:00 AM CrossFit

27:41

14# WB, X2 Roll-ups

6

Jeremy
Chacon

8:00 AM CrossFit

27:41

bike and knee to body