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Metcon

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Workout

Fri

Main WOD

Team training

A: Metcon (AMRAP - Rounds)

Working at 75% effort

AMRAP 32 of

500m row
25 KB swing Russian 53/35
25 cal AB / 40 cal AD
50m Bear crawl ( 5 lengths)

You should be able to say a few words at a time in conversation , never too out of breath, but working at a steady pace.

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

Whiteboard:

Friday, February 03, 2017

Male Clients

1

Mathew
Warren

4:30 PM CrossFit

5 Rounds

AB

2

Private

4:30 PM CrossFit

4 Rounds

2

David
Fisher

11:30 AM CrossFit

4 Rounds

+130

2

Jens
Deppe

5: 30 AM CrossFit

4 Rounds

2

Private

8:45 AM CrossFit

4 Rounds

2

Tim
Larkin

8:45 AM CrossFit

4 Rounds

Plus 500m Row and 8 KB Swings

3

Dave
Mosher

8:45 AM CrossFit

3 Rounds

9 cals in 4th round

3

Jeff
Hough

11:30 AM CrossFit

3 Rounds

+ 1 row

4

christopher
camp

5:30 PM CrossFit

5 Rounds

Replaced Bearcrawl w/ 15 burpees each rd.

5

Alex
Matsuda

5: 30 AM CrossFit

3 Rounds

35# +26 reps

5

Connor
Warren

4:30 PM CrossFit

3 Rounds

5

Jay
Davis

6:30 AM CrossFit

3 Rounds

337m on row for round 4

5

Will
Mahoney

11:30 AM CrossFit

3 Rounds

Female Clients

1

Ali
Levy

5:30 PM CrossFit

3 Rounds

Through 10 cal on AD on 4th round

1

Casey
Pierson

4:30 PM CrossFit

3 Rounds

3/4 done w/ round 4, 200m/500m

1

Haley
Bury

5: 30 AM CrossFit

3 Rounds

through 8 cals on AD on 4th

1

Lindsay
Durfee

11:30 AM CrossFit

3 Rounds

2

Colette
Matsuda

5: 30 AM CrossFit

2 Rounds

+28

3

Lisa
Romary

8:45 AM CrossFit

3 Rounds