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Metcon

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Workout

1/29/20

Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this today!

Body Armor

Metcon (No Measure)

Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Pushups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Pushups

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:
80 Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
40 Double DB Hang Walking Lunge (50's/35's)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
80 Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

Your score is Calories on the row

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

Whiteboard:

Wednesday, January 29, 2020

Male Clients

1

Johnny
Quilla

12:00 PM CrossFit

131 Total Reps

2

Derrick
Ledford

8:30AM CrossFit Class

87 Total Reps

3

Hap
Clayton

8:30AM CrossFit Class

84 Total Reps

4

Darius
Nouri

8:30AM CrossFit Class

78 Total Reps

31, 21, 26

5

Kyle
Baker

4:00 PM CrossFit

72 Total Reps

6

Jim
Tuttle

9:30 AM CrossFit

38 Total Reps

7

Bernard
Tripp

6:30 AM CrossFit

36 Total Reps

8

Rj
colichio

12:00 PM CrossFit

29 Total Reps

9

Jeff
Peck

8:30AM CrossFit Class

20 Total Reps

10

Evan
Mason

4:00 PM CrossFit

11 Total Reps

11

King
of Verdict ...

12:00 PM CrossFit

9 Total Reps

12

Blake
Holloman

6:30 PM CrossFit

90 Total Reps

Scaled. 40-25 20-25 40-25

13

Jumpin Jack
Schneider

4:00 PM CrossFit

66 Total Reps

No DB

14

Luke
Bissinger

4:00 PM CrossFit

45 Total Reps

15

GRIFFIN
PARKHURST

5:30 PM CrossFit

38 Total Reps

15ib

16

Lee
Blackwelder

5:30 PM CrossFit

37 Total Reps

25#

17

Bob
Swadley

8:30AM CrossFit Class

36 Total Reps

no db lunges

18

Jay
Parkhurst

5:30 PM CrossFit

35 Total Reps

50lbs.

19

Paul
Rafferty

5:30 AM CrossFit

32 Total Reps

35 lb db

20

nick
sweeney

4:00 PM CrossFit

28 Total Reps

40 lunge, 25 sit up

21

Jason
Leach

12:00 PM CrossFit

12 Total Reps

80,40,40 no weight

22

Ben
Mustian

12:00 PM CrossFit

8 Total Reps

23

DREW
COLLINS

5:30 PM CrossFit

0 Total Reps

99,90,96 no weight

23

Eric
Olinger

12:00 PM CrossFit

0 Total Reps

Weightless step back lunges...don't shame me.

23

Jason
Denis

5:30 PM CrossFit

0 Total Reps

worked on hcl and BOTL WODS

23

Lanny
Natoli

5:30 PM CrossFit

0 Total Reps

comp practice

23

Morgan
Fore

5:30 PM CrossFit

0 Total Reps

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

109 Total Reps

2

Cambell
Vander Haar

5:30 PM CrossFit

65 Total Reps

2

Teeter
Miller

5:30 PM CrossFit

65 Total Reps

3

Jenn
Warcola

9:30 AM CrossFit

61 Total Reps

4

Emma
Mason

4:00 PM CrossFit

55 Total Reps

used knee sleeves :/

5

Hillary
Ledford

4:00 PM CrossFit

48 Total Reps

6

Myra
Harmon

4:00 PM CrossFit

42 Total Reps

7

chelsea
snitker

6:30 AM CrossFit

22 Total Reps

8

Katie
Tuttle

5:30 AM CrossFit

58 Total Reps

20#dbs

9

Miranda
Morales

8:30AM CrossFit Class

50 Total Reps

10

stevi
harmon

4:00 PM CrossFit

43 Total Reps

11

Kelly
Nouri

8:30AM CrossFit Class

41 Total Reps

12

JULIA
SILVA

5:30 PM CrossFit

25 Total Reps

13

Kiersten
Palmer

9:30 AM CrossFit

24 Total Reps

15#DB

14

Amy
Plonk

4:00 PM CrossFit

21 Total Reps

no weight on round 2

15

Cindy
Orr

8:30AM CrossFit Class

20 Total Reps

16

Cindy
Mustian

4:00 PM CrossFit

13 Total Reps

Totally underestimated this workout!

16

Cindy
Mustian

4:00 PM CrossFit

13 Total Reps

Totally underestimated this workout!

17

Jennifer
Eckard

9:30 AM CrossFit

12 Total Reps

No weights

17

Jennifer
Taylor

4:00 PM CrossFit

12 Total Reps

18

Mary
Mason

8:30AM CrossFit Class

2 Total Reps

SLOW AF!