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Components

Metcon

Metcon

Settings

Workout

020421

EMOM12
1- 10/8 cal ski
2 - 15 PVC passthrough
3- 10 hand release push ups
4 - 10 Air Squats

4 way banded shoulder stretch

Setup and warmup each movement.

Pre - WOD

Each Metcon has a 10 minute cap with a 5-minute break in between performed in no particular order. Break into groups to complete, and stagger start as needed.

Metcon (Time)

GPP
21-15-9
cal c2 bike
50-40-30
Air Squats

Competitor:
21-15-9
cal c2 bike
30-20-10
pistols

B2: Metcon (Time)

GPP and Competitor
21-15-9
bench press 135/95#
5-3-1
15 ft rope climb

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

Whiteboard:

Thursday, February 04, 2021

Male Clients

1

_Stuart
Chandler

5:00 PM CrossFit

4:03

2

Clayton
Buescher

5:00 PM CrossFit

4:44

3

Ryan
Holman

6:00 PM CrossFit

5:06

4

Alex
Adkins

5:00 AM CrossFit

5:17

5

Tyler
Parker

5:00 AM CrossFit

5:33

6

David
Kan

6:00 PM CrossFit

5:53

7

Burt
Powers

5:00 PM CrossFit

6:13

8

Flynt
Foster

6:00 PM CrossFit

6:52

9

JD
Mason

5:00 PM CrossFit

5:03

10

Jason
Springer

5:00 PM CrossFit

5:15

11

Andrew
Belcher

6:00 PM CrossFit

5:22

12

Ben
Hanback

12:30 PM CrossFit

6:50

13

Chris
Walters

11:30 AM CrossFit

7:23

14

Dwayne
Vick

5:00 PM CrossFit

12:18

#75 bench Strict pull ups 3:1

Female Clients

1

Jessica
Dodd

4:00 PM CrossFit

5:58

2

Kristina
Moore

4:00 PM CrossFit

7:35

3

Flor
Jalikis

5:00 AM CrossFit

0:00

Around 9 min, 20, 30 and 10 pistols. Around 9 min

4

Melanie
Velazquez

5:00 PM CrossFit

6:15

Air Squats

5

Amy
Rahn

4:00 PM CrossFit

6:30

6

Susie
Bilbro

6:00 AM CrossFit

6:49

7

Sage
West

11:30 AM CrossFit

0:00

I forgot!