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Metcon

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Workout

Wednesday

Warm-up

15 mins

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps of:
60 sec of Rowing (for calories)
Rest 60 sec
60 sec of Back Rack
Jumping Squats (75/55 lbs)
Rest 60 sec
60 sec of Strict Pull-Ups (any grip)
Rest 60 sec
60 sec of Push-Ups (focus on good ROM)
Rest 60 sec

*Record total reps of each
movement

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

Whiteboard:

Wednesday, March 22, 2017

Male Clients

1

Brandon
Shuck

5:00 AM CrossFit

478 Total Reps

2

Jason
Cansler

6:00 PM CrossFit

418 Total Reps

Norm strict

2

Robert
Herford

6:00 PM CrossFit

418 Total Reps

3

Isaiah
Fitzgerald

11:00 AM CrossFit

402 Total Reps

4

Gary
Blount

5:00 PM CrossFit

391 Total Reps

5

Samuel
Fitzgerald

11:00 AM CrossFit

386 Total Reps

6

Travis
Stutts

6:00 PM CrossFit

350 Total Reps

7

Todd
McDaniel

6:00 AM CrossFit

340 Total Reps

Great Metcon!!!

8

Kason
Davis

6:00 PM CrossFit

325 Total Reps

9

Young
Kim

7:00 PM CrossFit

305 Total Reps

10

Brad
Brodzinski

6:00 AM CrossFit

282 Total Reps

75#

11

Chad
Cockerill

9:00 AM CrossFit

277 Total Reps

12

Dan
Carley

6:00 PM CrossFit

212 Total Reps

13

Emile
Anderson

9:00 AM CrossFit

362 Total Reps

14

Carlos
Jara

5:00 PM CrossFit

321 Total Reps

15

Sean
Kennedy

6:00 AM CrossFit

299 Total Reps

16

Mike
Morelli

5:00 AM CrossFit

273 Total Reps

0# pvc, gn band

17

Augusto
Benitez

6:00 PM CrossFit

257 Total Reps

18

Jason
Fish

6:00 PM CrossFit

247 Total Reps

19

Mihir
Kale

6:00 PM CrossFit

236 Total Reps

20

Private

6:00 PM CrossFit

196 Total Reps

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

312 Total Reps

2

Michelle
Shuck

9:00 AM CrossFit

268 Total Reps

3

Courtney
Schuler

9:00 AM CrossFit

264 Total Reps

5 strict pull ups

4

Anna
Burdette

11:00 AM CrossFit

262 Total Reps

5

Cassie
Steck

11:00 AM CrossFit

225 Total Reps

also did 10 extra banded pullups (not counted), but wanted to pus...

6

Shannon
Davis

5:00 PM CrossFit

194 Total Reps

7

Amy
Bullock

6:00 PM CrossFit

374 Total Reps

8 damper PVC pipe Ring row

8

Jasmine
Nivens

5:00 PM CrossFit

328 Total Reps

scored incorrectly calorie row all together back rack jump squats...

9

Ivette
Morales

9:00 AM CrossFit

326 Total Reps

jumping squat #55lbs

10

Caitlin
Woodrow

7:00 PM CrossFit

286 Total Reps

#45 red and purple band pu modified push up

11

Jenny
Rosas

5:00 PM CrossFit

265 Total Reps

12

Sarah
Cote

6:00 AM CrossFit

245 Total Reps

45 for jump squat

13

Brittany
Dirmann

5:00 PM CrossFit

240 Total Reps

14

Macaira
Herford

6:00 PM CrossFit

232 Total Reps

15

Georgia
Rivers

6:00 AM CrossFit

217 Total Reps

16

Rachel
Klahr

6:00 PM CrossFit

214 Total Reps

#35/banded purple/green

17

Melinda
Frycek

6:00 PM CrossFit

212 Total Reps

18

Cara
Stutts

6:00 PM CrossFit

200 Total Reps

19

Nikki
Kirsch

9:00 AM CrossFit

197 Total Reps