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Components
Metcon
Karen
Back Squat
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Wednesday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (4/2)
Workout
Wednesday
Primer
A: Metcon (Calories)
Rx =
3 rounds of:
1 minute bike
1 minute row
1 minute rest
75% effort
Metcon
B: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
15 minute time cap*
Extra
C: Back Squat (Moderately Heavy Set of 5 )
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 23, 2022
Male Clients
1
Derek
Odom
Open Gym
124 Calories
2
Andy
Kaestle
CrossFit: 5:00 AM
122 Calories
3
Bud
Vazquez
CrossFit: 6:00 AM
55 Calories
4
Adam
Cole
CrossFit: 12:00 PM
0 Calories
Female Clients
1
Anna
McKay
CrossFit: 4:30 PM
77 Calories
2
Irma
Vlasac
CrossFit: 6:00 AM
30 Calories
Didnt keep track but at least 30
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