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Components

Metcon

Settings

Workout

Tuesday

Warm-up

1 min puppy dog
1 min half saddle

2 rounds
1 min cardio
5/5 step ups
5 kip swings
5 up downs

1 round
:30 cardio
5 DB Box Step Overs
5 pull ups
5 burpees

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Burpees
Single DB Box Step Overs (35/20)(25/15)
Pull Ups

*12/10 cal row or 10/8 cal bike after each full round

30 min cap

RX+
15/12 or 12/10 cals
50/35
C2B

Scaled
Less weight
Fewer cals
Ring Rows

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

Whiteboard:

Tuesday, March 15, 2022

Male Clients

1

Jay
Cooke

4:30 PM CrossFit

19:30

2

Jason
henry

4:30 PM CrossFit

23:49

3

Steven
Woelke

4:30 PM CrossFit

23:58

Row

4

Eli
Brewton

8:30 AM CrossFit

28:17

Bike

5

James
Wall

4:30 PM CrossFit

23:34

6

Bruce
Vredenburg

5:00 AM CrossFit

26:16

7

Kirk
Yackel

5:30 PM CrossFit

27:30

8

Hunter
Kiker

5:00 AM CrossFit

28:55

9

Evan
Baker

5:00 AM CrossFit

29:30

10

Alexander
Rios

8:30 AM CrossFit

25:00

11

Ryan
Stephens

5:30 PM CrossFit

26:20

12

scott
Tyler

8:30 AM CrossFit

26:35

13

BJ
Trahan

5:00 AM CrossFit

30:00

4

Female Clients

1

Shayna
Rogers

8:30 AM CrossFit

23:35

2

Katie
Brookes

8:30 AM CrossFit

23:55

Rower

3

Melissa
Pusey

6:00 AM CrossFit

23:58

4

Codi
Ready

8:30 AM CrossFit

24:04

5

Sidney
Rose

5:30 PM CrossFit

26:01

6

Sarah
Gadilhe

5:30 PM CrossFit

27:32

7

Jessica
Kelly

5:00 AM CrossFit

29:09

8

Crystal
Berry🫐

6:00 AM CrossFit

23:47

9

Joy
Harrell

6:30 PM CrossFit

24:43

Blue banded pull-ups

10

Kristen
Countryman

6:00 AM CrossFit

24:52

11

Cathy
Mcgovern

6:00 AM CrossFit

25:00

12

Jessica
Nall

8:30 AM CrossFit

25:36

13

Annie
Tyler

8:30 AM CrossFit

26:28

14

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

26:43

15

Kaley
DeVito

4:30 PM CrossFit

27:10

16

Mallory
Ferguson

4:30 PM CrossFit

28:51

17

Jennifer
Trahan

5:00 AM CrossFit

30:00

4