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Metcon

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Workout

Don't Walk Away

Warm-up

1:00 Banded Shoulder Distraction/side
1:00 Banded Palloff Hold/side

Then...

2 Rounds:
200 M. Run
10 Light American KB Swings
10 Lunge W/Twist
10 Banded Chops/side

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds for Max Reps of:

AMRAP 5:
15/10 Calorie Assault Bike
20 DB Box Stepovers (55/35) (24/20)
Max DB Hang Snatches (55/35) in remaining time

-Rest 1:00-

*Only score the Reps of DB Hang Snatch EACH Round!

*You should have at the least 1 minute of Snatches each time through!

Accessory Work

3 Sets:
20 Bent over Barbell Rows
10 Tempo Goblet Squats (5 second negative, stand up fast)
1:00 Side Plank R/L

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

Whiteboard:

Friday, July 24, 2020

Male Clients

1

Garett
Hood

6:15PM CrossFit

181 Total Reps

2

PJ
Kearn

6:15PM CrossFit

163 Total Reps

holy Sh

3

Brad
Robert

6:15AM CrossFit

148 Total Reps

4

Chris
Mondero

Remote Athlete

121 Total Reps

BSO can eat nuts.

5

Chuck
Lambertz

6:15AM CrossFit

62 Total Reps

dumb and slow........ me mainly but the workout too

6

Luke
Lister

6:15PM CrossFit

195 Total Reps

45

7

Joshua
Meyer

6:15AM CrossFit

133 Total Reps

20 box, 35#

8

Cody
Cole

4:15PM CrossFit

102 Total Reps

40lbs 24in

9

Jay
Lowell

4:15PM CrossFit

100 Total Reps

#35

Female Clients

1

Cierra
Mondero

Remote Athlete

256 Total Reps

🤮 should have walked away

2

Mallory
Robért

5:15AM CrossFit

235 Total Reps

3

Candace
Lister

5:15AM CrossFit

103 Total Reps

😳

4

Alisha
Sipe

6:15AM CrossFit

263 Total Reps

#25db

5

Leah
Loring

5:15PM CrossFit

245 Total Reps

25lbs

6

Cynthia
Atwell

6:15AM CrossFit

243 Total Reps

10

7

Private

4:15PM CrossFit

215 Total Reps

8

Laura
Barta

6:15PM CrossFit

205 Total Reps

10#, 25#

9

Jenny
Bauer

6:15PM CrossFit

187 Total Reps

10#; 15#

10

Stephanie
Shuler

6:15PM CrossFit

177 Total Reps

11

Jill
Krier

6:15AM CrossFit

171 Total Reps

#20

12

Amber
Lambertz

5:15AM CrossFit

122 Total Reps

35# snatch, rx step overs 1st 2 rounds, unweighted steps last 2

13

Teggan
Workman

4:15PM CrossFit

104 Total Reps