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Components

Metcon

Metcon

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Workout

CF - 3/4/21

A:

400m air runner
:30 Bar hang
:30 shoulder taps

B: Metcon (5 Rounds for time)

500m/400m Ski Erg
rest 2:00 x 5

C: Metcon (5 Rounds for time)

1000m / 800m c2 bike
rest 2:00 x 5

D: Metcon (No Measure)

Accessory
4 sets:
50' kb waiter carry
50' suitcase carry
100' hsw walk or :45 hs hold against wall
rest as needed

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

Whiteboard:

Thursday, March 04, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

8:38

1:41,1:45x3, 1:42

2

Nate
Dodd

12:30 PM CrossFit

8:40

3

Brady
Killion

11:30 AM CrossFit

8:48

Row

4

Tyler
Parker

5:00 AM CrossFit

9:03

5

Chris
Weber

4:00 PM CrossFit

9:04

6

Ben
Hanback

11:30 AM CrossFit

9:18

6

David
Kan

6:00 PM CrossFit

9:18

c2bike 1:50,52,51,56,49

7

JD
Mason

5:00 PM CrossFit

9:34

8

Brandon
Zajac

5:00 AM CrossFit

9:45

9

Dustin
Dowell

4:00 PM CrossFit

9:46

10

Marco
Ramirez

6:00 PM CrossFit

10:53

11

Dwayne
Vick

5:00 PM CrossFit

11:49

Female Clients

1

Lauren
McKnight

7:00am CrossFit

8:05

average 1:38ish

2

Melanie
Velazquez

5:00 PM CrossFit

8:56

1:47/1:46/1:46/1:47/1:50 I did on the last one 😩😩😩

3

Jessica
Dodd

5:00 PM CrossFit

9:03

4

Hadley
Davenport

12:30 PM CrossFit

9:15

5

Susie
Bilbro

6:00 AM CrossFit

10:15

6

Laura
Kim

6:00 PM CrossFit

8:06

400m

7

Danielle
Frances

6:00 PM CrossFit

10:13

8

Kristen
Kerby Graves

6:00 AM CrossFit

10:30