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Metcon

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Workout

CF - 1/28/21

A:

800m run/row/ski
rest 2:00
:30 at each
Couch Stretch r&l
Pigeon Stretch r&l
runners stretch r&l
bar hang
hollow hold

B: Metcon (4 Rounds for reps)

4 min on / 4 min off
x 4
Station (1)
20 cal erg of choice
15 burpee to target

Station (2)
20 cal erg of choice
15 bfb

Station (3)
20 cal erg of choice
15 bbjo 24/20"

Station (4)
20 cal erg of choice
15 lateral burpee over bar

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

Whiteboard:

Thursday, January 28, 2021

Male Clients

1

Flynt
Foster

6:00 PM CrossFit

293 Total Reps

2

Ryan
Holman

5:00 PM CrossFit

241 Total Reps

Bike, ski, runner, rower

3

Tyler
Parker

5:00 AM CrossFit

239 Total Reps

4

Chris
Weber

4:00 PM CrossFit

234 Total Reps

5

David
Kan

6:00 PM CrossFit

228 Total Reps

run 1+15; row 1+23; bike 1+26; ski 1+24

6

Ben
Hanback

12:30 PM CrossFit

218 Total Reps

7

CJ
Hastings

5:00 AM CrossFit

207 Total Reps

8

Private

5:00 AM CrossFit

194 Total Reps

9

Mitchell
Bilbro

5:00 AM CrossFit

168 Total Reps

10

Clayton
Buescher

6:00 PM CrossFit

157 Total Reps

11

Cory
Rexford

12:30 PM CrossFit

223 Total Reps

12

Chris
Walters

12:30 PM CrossFit

183 Total Reps

13

Dwayne
Vick

4:00 PM CrossFit

4 Total Reps

Female Clients

1

Kristina
Moore

4:00 PM CrossFit

232 Total Reps

2

Laura Lynn
Williams

5:00 PM CrossFit

221 Total Reps

3

Laura
Kim

6:00 PM CrossFit

195 Total Reps

4

Susie
Bilbro

12:30 PM CrossFit

193 Total Reps

5

Sage
West

12:30 PM CrossFit

165 Total Reps