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Components

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Dynamic Warm-up

Metcon

Metcon (3 Rounds for reps)

30 min Alt EMOM
Calorie Row (Rx+ 20/15)(15/10)
15 Wallballs (20/14)
10 Box Jumps (Rx+ 30/24)(24/20)

*If you choose to go Rx+ and you do not hit the required reps in a minute then there is a 30 burpee penalty at the end of the WOD
*Scale accordingly
*Score is total cal rowed, total push-ups, total box jumps

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

Whiteboard:

Friday, February 19, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

455 Total Reps

2

Frayne
Abernathy

9:00 AM CrossFit

450 Total Reps

3

Gary
Blount

11:00 AM CrossFit

445 Total Reps

4

Andrew
Ross

5:00 PM CrossFit

435 Total Reps

Yes, I did the 30 Burpees

5

Eric
Robinson

9:00 AM CrossFit

400 Total Reps

6

Kason
Davis

11:00 AM CrossFit

380 Total Reps

7

Richard
Kapcha

9:00 AM CrossFit

339 Total Reps

8

Dan
Carley

5:00 AM CrossFit

315 Total Reps

9

Private

6:00 AM CrossFit

305 Total Reps

Female Clients

1

Holli
Christ

6:00 AM CrossFit

350 Total Reps

2

Shannon
Davis

11:00 AM CrossFit

315 Total Reps

14lb

3

Julia
Sanchez

5:00 PM CrossFit

350 Total Reps

#8, step ups

4

Lisa
Hovis

6:00 AM CrossFit

335 Total Reps

RX except rested one round of WB

5

Suzanne
Smith

9:00 AM CrossFit

330 Total Reps

6

Stephanie
Tysinger

9:00 AM CrossFit

322 Total Reps

10# wall ball

7

Georgia
Rivers

6:00 AM CrossFit

320 Total Reps

8

Carolina
Martinez

5:00 AM CrossFit

300 Total Reps

#12 / #8