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Components

Metcon

Metcon

Box Squats

Metcon

Settings

Workout

01/07/2019

Gymnastics

Handstand Walks or Wall Walks
Accumulate either max distance Walking on Hands or max reps doing Wall Walks.

Metcon (Distance)

Accumulate max distance Handstand Walk in 05 Minutes.
Lenth of gym = 25'

Metcon (AMRAP - Reps)

Accumulate max Wall Walks in 05 Minutes.

Weightlifting

Box Squats (05 Reps EOMOM for 10 Minutes )

Using a 16" or 20" Box, perform a full squat until you come to a complete resting & seated position on the box, then stand the weight back up.

Workout of the Day

Metcon (Time)

21-15-09
Alternating Dumbbell Snatches
Single Arm Dumbbell Hang Cleans
Single Arm Dumbbell Front Squats
Rx= 35/20
Rx+= 50/35

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

Whiteboard:

Monday, January 07, 2019

Male Clients

1

JB
Breitling

5:45PM CrossFit

53.34 meters

2

Zach
Reeves

5:45PM CrossFit

53.04 meters

3

Nick
Davidson

8:30AM CrossFit

42.67 meters

4

Cameron
Reeves

6:45PM CrossFit

33.53 meters

4

Colten
Lanning

8:30AM CrossFit

33.53 meters

5

Jonathan
Larsen

5:45PM CrossFit

30.48 meters

6

Michal
Morelos

8:30AM CrossFit

16.76 meters

7

Brent
Turner

5:45PM CrossFit

7.62 meters

8

jaime
zamora

5:45PM CrossFit

5.49 meters

9

Chase
Young

5:45PM CrossFit

1.52 meters

10

cash
hamby

4:30PM CrossFit

20.73 meters

Female Clients

1

ashley
cowan

8:30AM CrossFit

30.48 meters

2

Annalisa
Mayhew

8:30AM CrossFit

22.86 meters

3

Brooke
Silverthorn

4:30PM CrossFit

12.19 meters

4

Addison
Jobe

5:45PM CrossFit

7.62 meters

4

Tracy
May

8:30AM CrossFit

7.62 meters

5

Meg
Brown

5:30AM CrossFit

6.1 meters

6

Emily
Hunt

5:30AM CrossFit

5.18 meters

7

Ashley
Reeves

5:45PM CrossFit

1.52 meters

5 feet unbroken. Next time throw yo butt over your head!!

7

Riana
Diegelman

5:45PM CrossFit

1.52 meters

attempted

8

Christen
Wise

6:45PM CrossFit

0.91 meters

9

Kelly
Brauer

6:45PM CrossFit

0.3 meters