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Metcon

Metcon

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Workout

1.21.2022

Warm-up

4 sets
:20 double knee tucks in a plank
– Rest :10
:20 alternating V-ups
– Rest :10

Warm-Up

Metcon (AMRAP - Rounds)

EMOM 5:
Min. 1 | 18/13-cal. row
Min. 2 | 21/15-cal. row
Min. 3 | 23/18-cal. row
Min. 4 | 21/15-cal. row
Min. 5 | 18/13-cal. row

Metcon

Metcon (Time)

5 rounds for time:
21/15-cal. row
12 burpee box jump-overs (24/20 in)
1 legless rope climb (15 ft)

Intermediate; 15/10 Cal
Beginner:
10/7-cal. row
12 burpee box step-overs (20/12 in)
3 pull-to-stands

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

Whiteboard:

Friday, January 21, 2022

Male Clients

1

Eric
Wrona

5:00 pm CrossFit

4 Rounds

reset row ea rd. 16- 2cals short

2

Eric
Leininger

5:00 am CrossFit

3 Rounds

2

Justin
Abney

6:00 am CrossFit

3 Rounds

2

Matt
Haile

5:00 pm CrossFit

3 Rounds

2

Stoney
Laurel

5:00 pm CrossFit

3 Rounds

3

Angel
Lecuona

7:00 am CrossFit

2 Rounds

21, 15, 16, 14, 19, First and last RX

3

Brian
Jones

12:00 PM CrossFit

2 Rounds

3

Chris
Hahn

7:00 am CrossFit

2 Rounds

Rounds 1&2 RX missed 3&4 and got 5

3

Eric
Micek

5:00 am CrossFit

2 Rounds

3

Marc
Jones

12:00 PM CrossFit

2 Rounds

18/21/1/21/18

3

Mark
Brooks

5:00 am CrossFit

2 Rounds

18,21,15,13,15

3

Mickey
$ Admony

5:00 pm CrossFit

2 Rounds

+16

4

Chance
Oliver

6:00 am CrossFit

1 Rounds

18,18,14,14,18

4

Vinod
Nutakki

5:00 pm CrossFit

1 Rounds

18,18,18,18,16

5

Kyle
Jones

6:00 am CrossFit

3 Rounds

Bike

6

Kourtland
Hite

5:00 pm CrossFit

1 Rounds

Female Clients

1

Natalee
Peak

5:00 am CrossFit

4 Rounds

2

Carley
Hanley

5:00 am CrossFit

1 Rounds

1 round RX - 10 cals on other rds

3

Stephanie
Bielman

6:00 pm CrossFit

10 Rounds

4

Shivani
Patel

12:00 PM CrossFit

5 Rounds

11 first then 10

4

Stephanie
Carenza

5:00 am CrossFit

5 Rounds

10 cals

4

Tuwela
Moore

7:00 am CrossFit

5 Rounds

Avg 10 Cal/5 Rounds

5

Angey
Williams

12:00 PM CrossFit

4 Rounds

13/13/0/13/13

6

Kris
Fanning

7:00 am CrossFit

0 Rounds