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Kelly

Metcon

Metcon

Settings

Workout

THURSDAY 5.25.17

WU:

500M Row
Banded Hip Distraction
Olympic Wall Squat
Bull Dog Complex
Calf/Mobility
20 PVC pass thru

Activation

3 Rounds:
200M Run
10 Jumping Air Squats
:30 OH Plate Hold (45/25)

MC: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

EC1: Metcon (Time)

EXTRA CREDIT
Row Conditioning
10x30 Cals
Rest 1:00 after each set

EC2: Metcon (AMRAP - Reps)

EXTRA CREDIT #2
EMOMx5:
10-8-6-4-2 Squat Clean Thrusters
Start at 135 and add weight (your choice) every round
Rest 5:00
EMOMx5:
10-8-6-4-2 Squat Clean Thrusters
Start at 135 and add weight (your choice) every round

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

Whiteboard:

Thursday, May 25, 2017

Leaderboard

Men's Kelly
Chris Benedict	05/25/2017	28:25

Women's Kelly
Erin Bonthron	05/25/2017	21:52
Maura Sobremesana	05/25/2017	27:49
Stephanie Marnocha	05/25/2017	28:48

Male Clients

1

Juan
Baltierra

6:30 PM CrossFit

22:01

2

Tannen
Mitchell-B ...

5:30 PM CrossFit

26:14

3

Ryan
McNamara

5:30 PM CrossFit

26:59

4

Chris
Benedict

5:30 PM CrossFit

28:25

5

Greg
Lehrer

12:00 PM CrossFit

38:21

6

Kevin
Hardy

6:30 PM CrossFit

39:00

Completed all rounds

Female Clients

1

Erin
Bonthron

5:30 PM CrossFit

21:52

2

simone
kalhorn

6:00 AM CrossFit

26:55

3

Charlie
Brown

5:30 PM CrossFit

27:48

4

Maura
Sobremesana

4:30 PM CrossFit

27:49

5

Stephanie
Marnocha

6:00 AM CrossFit

28:48

6

Ellie
Carter

6:00 AM CrossFit

30:20

ew

7

Amanda
Lucas

4:30 PM CrossFit

30:25

24in box

8

Sarah
Massena

9:30 AM CrossFit

31:32

9

Hilary
Boyd

9:30 AM CrossFit

34:24

2 rds BJ, 3 rds stepups

10

Erica
Rew

9:30 AM CrossFit

35:37

11

CAROLINE
SANCHES

6:30 PM CrossFit

37:13

12

Jenna
Daley

9:30 AM CrossFit

27:59

20# WB Squat (hurt my wrist at KB)

13

Natasha
Brown

9:30 AM CrossFit

29:45

14

Rachael
Burnett

5:30 PM CrossFit

41:39

10 lb wb

15

Sheri
Churchill

5:30 PM CrossFit

48:30

10# WB