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Metcon

Metcon

Settings

Workout

3/11/19

Weightlifting

Metcon (Weight)

Alternating on the minute x 12 (6 Rounds)
Minute 1: 6 Back squat
Minute 2: 3 Front squat

65% of 1 RM Front Squat

Metcon

Metcon (Time)

1,000m Run or Row directly into…
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into… 1,000m Run or Row

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

Whiteboard:

Monday, March 11, 2019

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

225 lbs

w/ Kyle

1

Kyle
Baker

4:00 PM CrossFit

225 lbs

2

Stephen
Kent

5:30 AM CrossFit

185 lbs

3

Kenny
Hastings

6:30 PM CrossFit

165 lbs

4

Alto
Shambles

8:30AM CrossFit Class

155 lbs

4

Evan
Mason

6:30 PM CrossFit

155 lbs

4

Private

8:30AM CrossFit Class

155 lbs

5

Johnny
Quilla

4:00 PM CrossFit

145 lbs

6

Bob
Swadley

8:30AM CrossFit Class

135 lbs

6

Brent
Miller

8:30AM CrossFit Class

135 lbs

6

Darius
Nouri

8:30AM CrossFit Class

135 lbs

6

Hap
Clayton

8:30AM CrossFit Class

135 lbs

6

King
of Verdict ...

12:00 PM CrossFit

135 lbs

6

Scotty
In Route

8:30AM CrossFit Class

135 lbs

7

Brayden
Conrad

6:30 PM CrossFit

65 lbs

8

Eli
McCall

6:30 PM CrossFit

25 lbs

9

Daniel
Leatherman

5:30 AM CrossFit

135 lbs

9

Jonathan
Austin

5:30 AM CrossFit

135 lbs

10

Bernard
Tripp

6:30 AM CrossFit

115 lbs

10

Ken
Buckstad

5:30 AM CrossFit

115 lbs

11

Adam
McCall

6:30 PM CrossFit

95 lbs

BS and OHS

11

Al
Moody

5:30 AM CrossFit

95 lbs

11

Joey
Hager

4:00 PM CrossFit

95 lbs

12

Ryan
Walsh

4:00 PM CrossFit

45 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

155 lbs

2

Mary
Mason

6:30 PM CrossFit

110 lbs

3

Jacki
Collins

9:30 AM CrossFit

95 lbs

3

Maddy
Fero

5:30 AM CrossFit

95 lbs

4

Lauran
Stump

5:30 AM CrossFit

90 lbs

5

Shannon
Fichter

5:30 AM CrossFit

75 lbs

6

Emma
Mason

6:30 PM CrossFit

65 lbs

7

Jennifer
Eckard

9:30 AM CrossFit

95 lbs

8

Angie
Clayton

9:30 AM CrossFit

90 lbs

9

JULIA
SILVA

9:30 AM CrossFit

75 lbs

10

Kelly
Nouri

8:30AM CrossFit Class

65 lbs

10

Shelly
Walsh

4:00 PM CrossFit

65 lbs

11

Debbie
Burroughs

5:30 AM CrossFit

55 lbs

11

Jennifer
Pridmore

5:30 PM CrossFit

55 lbs

11

Melissa
Holden

12:00 PM CrossFit

55 lbs

11

Sylvia
Burroughs

5:30 AM CrossFit

55 lbs

12

Isabella
Natoli

6:30 AM CrossFit

45 lbs

13

Maria
Wilson

5:30 PM CrossFit

35 lbs

14

Gabbie
Gallentine

4:00 PM CrossFit

0 lbs

10# plate squats first day