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1000m Row

Metcon

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Workout

26October2016

Warm-up

Warm Up #8

2 Rounds:

10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats

Strength & Skill

1000m Row (Time)

Max Effort 1000m Row

1000m Row

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Ring Rows
Reverse Alternate Lunges (115/85)
Hang Power Cleans (115/85)

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

Whiteboard:

Wednesday, October 26, 2016

Clients:

Male Clients

1

Brendan
Wuest

5:00 PM CrossFit

3:11

PR!

2

Justin
Fadler

9:30 AM CrossFit

3:26

3

Chad
Miller

4:00 PM CrossFit

3:36

4

Greg
Mathison

4:00 PM CrossFit

3:39

4

Jason
Mashburn

4:00 PM CrossFit

3:39

4

Kyle
Hardy

4:00 PM CrossFit

3:39

5

Andrew
Stitzel

5:00 PM CrossFit

3:40

6

Brian
Burke

6:00 AM CrossFit

3:46

7

Kevin
Largent

6:00 AM CrossFit

3:49

8

Justin
Kerr

4:00 PM CrossFit

3:50

9

Rob
Zarrella

5:00 PM CrossFit

4:11

Level 10

Female Clients

1

Ninette
Campbell

6:00 PM CrossFit

4:03

2

Laura
Priaulx

4:00 PM CrossFit

4:14

3

Carolyn
Johnson

6:00 AM CrossFit

4:38

4

Melissa
Schmidt

9:30 AM CrossFit

4:41

5

Kimberly
Fleming

4:00 PM CrossFit

4:56

6

Mia
Mudd

4:00 PM CrossFit

5:00