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Metcon

Metcon

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Workout

Tuesday

Metcon

A: Metcon (AMRAP - Rounds and Reps)

Rx =
20 minute AMRAP of:
30/25 calorie row
10 dumbbell shoulder to overhead (35s/25s)
12 dumbbell box step-overs (35s/25s)
40 double-unders

Rx+ =
20 minute AMRAP of:
30/25 calorie row
10 dumbbell shoulder to overhead (50s/35s)
12 dumbbell box step-overs (50s/35s)
80 double-unders

Extra

B: Metcon (Time)

Rx=
5 rounds for time:
10 calorie bike
10 calorie ski

Rx+ =
5 rounds for time:
15 calorie bike
15 calorie ski

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

Whiteboard:

Tuesday, January 25, 2022

Male Clients

1

Anthony
Vorachak

Open Gym

5 + 40

2

Josh
Patch

Open Gym

5 + 25

3

Kegan
Sullivan

CrossFit: 5:00 AM

5 + 18

4

Chase
Gentilhomme

Open Gym

4 + 55

5

BJ
Marsh

Open Gym

4 + 0

6

Andy
Kaestle

CrossFit: 5:00 AM

4 + 47

50lb DB, 40 DUs

7

Johndavid
Storn

CrossFit: 12:00 PM

4 + 18

8

Jesse
Cook

Open Gym

4 + 15

9

Private

CrossFit: 5:00 AM

4 + 10

10

John
Mullen

CrossFit: 5:00 AM

4 + 0

Mix of su and du. RX everything else

11

Ben
Kulp

CrossFit: 12:00 PM

3 + 4

35, 24", 3 Su's + 1 DU repeated

Female Clients

1

Alaina
Savage

CrossFit: 6:00 AM

6 + 22

2

Taylor
Turner

CrossFit: 5:30 PM

4 + 22

3

Anna
McKay

CrossFit: 5:30 PM

3 + 38

No lower weights left so why not

4

Laura
Pickrell

CrossFit: 5:30 PM

3 + 30

5

KRYSTAL
SEWELL

CrossFit: 6:00 AM

3 + 17

26# KB

6

Megan
Landgraf

CrossFit: 5:30 PM

4 + 2

Scaled dubs in half everything else Rx

7

Irma
Vlasac

CrossFit: 6:00 AM

3 + 5

Dub mix, 35 lb dumbbells