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Metcon

Metcon

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Workout

1/30/19

Weightlifting

Metcon (Distance)

On the 2:00 x 5
3 Front Squats + 6 Back Squats + 50′ Handstand Walk

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%
*% of your Front Squat

Metcon (AMRAP - Reps)

AMRAP 4:
Cal Bike
INTO.....
AMRAP 12:
3 Rounds of "Cindy"
5 Squat Cleans (185/135)

*Cindy 5 pull-ups 10 push-ups 15 air squats

*WOD finishes at 16 min

ADV RX as written
RX 155/105
Fitness 135/95

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

Whiteboard:

Wednesday, January 30, 2019

Male Clients

1

Johnny
Quilla

4:00 PM CrossFit

68.28 meters

2

Lanny
Natoli

5:30 PM CrossFit

42.06 meters

3

Jason
Leach

12:00 PM CrossFit

21.95 meters

4

Bernard
Tripp

6:30 AM CrossFit

9.14 meters

5

Kenny
Hastings

6:30 AM CrossFit

6.1 meters

6

Alto
Shambles

8:30AM CrossFit Class

0 meters

Last Battle Practice

6

Brent
Miller

5:30 PM CrossFit

0 meters

165#

6

Darius
Nouri

8:30AM CrossFit Class

0 meters

165#

6

Eric
Olinger

12:00 PM CrossFit

0 meters

135

6

Joey
Hager

8:30AM CrossFit Class

0 meters

Just did hand stands

6

Mike
Alfred

5:30 AM CrossFit

0 meters

HSPU work

6

Ryan
Snitker

4:00 PM CrossFit

0 meters

165/175/185 worked on hand stands

6

Ryan
Walsh

4:00 PM CrossFit

0 meters

40#

6

Scotty
In Route

8:30AM CrossFit Class

0 meters

Last Battle Practice

6

Stephen
Kent

5:30 AM CrossFit

0 meters

push ups

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

49.99 meters

2

Jenn
Warcola

8:30AM CrossFit Class

20.12 meters

3

Jackie
Moffitt

4:00 PM CrossFit

0.61 meters

95# first time unassisted handstand walk!!!!!!

4

Isabella
Natoli

5:30 PM CrossFit

87.78 meters

Dumbell carry

5

JULIA
SILVA

5:30 PM CrossFit

28.96 meters

6

Erin
Schneider

4:00 PM CrossFit

0 meters

95lb front squat

6

Heather
Hovan

4:00 PM CrossFit

0 meters

6

Jennifer
Eckard

9:30 AM CrossFit

0 meters

85/95/100/wall walk work

6

Katie
Tuttle

4:00 PM CrossFit

0 meters

95/100/105, 5 20#db strict press per round

6

laurie
laine

9:30 AM CrossFit

0 meters

65lb max

6

Shelly
Walsh

4:00 PM CrossFit

0 meters

65#