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Components

Tabata Calorie Row

Tabata Toes to Bar

Metcon

Settings

Workout

03/28/2017

Conditioning

Tabata Calorie Row (Calories)

8 Rounds - 20 secs of work/10 secs of rest for TOTAL calories rowed.

Tabata Toes to Bar (AMRAP - Reps)

8 Rounds - 20 secs of work/10 secs of rest for TOTAL toes-to-bar performed.

Workout of the Day

Metcon (AMRAP - Reps)

EMOM for 16 Minutes
Even minutes:
3 Chest to Bar Pull-ups
6 Deadlifts (185/135)
Odd minutes:
7 Deficit Push-ups (4/2”)*
Max Box Jump Overs (24/20)

*Men use a 45lb plate under toes, women use a 25lb plate under toes.
Rx+= 3 Ring Muscle ups instead of CTB. Box Jump ALL the way overs.

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

Whiteboard:

Tuesday, March 28, 2017

Male Clients

1

RW
Rice

5:45 PM CrossFit

66 Calories

2

Zach
Reeves

5:45 PM CrossFit

62 Calories

3

Cameron
Reeves

5:45 PM CrossFit

61 Calories

4

QUINTON
MUNGIA

5:45 PM CrossFit

60 Calories

5

Hunter
Wright

5:45 PM CrossFit

55 Calories

6

Aaron
Forehand

8:30AM CrossFit

53 Calories

7

Thomas
Morales

5:30 AM CrossFit

52 Calories

8

Dustin
Pierce

5:45 PM CrossFit

47 Calories

Female Clients

1

Colleen
Meredith

6:45PM CrossFit

56 Calories

2

Sarah
Arora

5:30 AM CrossFit

53 Calories

3

Helen
Harrell

5:45 PM CrossFit

48 Calories

4

Ashley
Reeves

5:45 PM CrossFit

44 Calories

4

Brenna
Braddock

5:45 PM CrossFit

44 Calories

5

Meg
Brown

5:30 AM CrossFit

43 Calories

6

Jacqui
Morrow

5:45 PM CrossFit

42 Calories

7

jesseca
jackson

8:30AM CrossFit

41 Calories

8

Ciara
Garcia

5:45 PM CrossFit

40 Calories

9

Kateland
Pierce

5:45 PM CrossFit

36 Calories

9

Kim
Waite

6:45PM CrossFit

36 Calories

10

Merri
Padilla

6:45PM CrossFit

35 Calories

11

Jenn
Reeves

5:45 PM CrossFit

32 Calories

12

julia
reilly

6:45PM CrossFit

29 Calories

13

Tracy
May

8:30AM CrossFit

44 Calories