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Neon Lights

Metcon (AMRAP - Reps)

"Neon Lights"
6 Rounds :50s on/ :10rest
1) Row (hard & fast)
2) Handstand Hold
against wall
3) Doubleunders
4) Russian KbS 53/35

Score today are your Row Cals + KBs
---
Double Unders and HShold are for practice only.

API Test (3 Rounds for reps)

(3) Rounds of:
Wall Ball Shots (20/14)
Hand Power Cleans (75/55)
Box Jumps (24/20)
Push Press (75/55)
Burpees
Rest

IF YOU DON"T HAVE AN API LEVEL, MAKE IT UP TODAY!

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

Whiteboard:

Tuesday, October 01, 2019

Athletes:

Athletes

1

Daniel
Lozier

5:30 AM CrossFit

265 Reps

Last 4 rnds at 63lb

2

Mallary
Weimer

9:30 AM CrossFit

246 Reps

3

alan
roe

5:30 AM CrossFit

208 Reps

4

Daniel
Blomquist

5:30 PM Crossfit

181 Reps

5

Jennifer
Murr

9:30 AM CrossFit

239 Reps

wall walks, practice doubles

6

Marie
Lozier

5:30 PM Crossfit

235 Reps

7

Joseph
Nickle

9:30 AM CrossFit

228 Reps

Orange (walked up wall hs)

8

Carrie
Free

5:30 AM CrossFit

225 Reps

9

Melissa
Greene

5:30 AM CrossFit

222 Reps

orange - practiced DUs

10

Jessica
Goss

9:30 AM CrossFit

211 Reps

Yellow

11

Amber
Yeager

5:30 PM Crossfit

208 Reps

Yellow

12

Melanie
McMullen

5:30 PM Crossfit

205 Reps

Bike, wall walk, singles, 35lbs

13

Amanda
Schaeffer

9:30 AM CrossFit

201 Reps

RX except I Ran, counted swings

13

Melanie
Bauer

5:30 PM Crossfit

201 Reps

Bike, pike on box, singles

14

Sarah
Wooten

5:30 AM CrossFit

193 Reps

15

Paula
Hoak

5:30 AM CrossFit

187 Reps

16

Yvonne
Goodie

5:30 PM Crossfit

180 Reps

35# lbs row pike

17

Laura
Gonzalez

5:30 AM CrossFit

165 Reps

Overhead 45 lb plate 25 kettle

18

Emily
Coggins

5:30 PM Crossfit

164 Reps

Pike, singles, row

19

Stacy
Sifford

5:30 AM CrossFit

99 Reps