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Metcon

Settings

Workout

Tuesday

Warm-up

1 min banded hamstring
:30 downdog

Line Drills (7-8 min)

2 rounds
:30 row or bike
100m run

Metcon

Metcon (Calories)

Every 5 min x 5 sets
Set 1
800m run (4:30 cap)
Max cals on bike/row
-Rest 1 min-
Set 2
600m run (4 min cap)
Max cal row/bike
-Rest 1 min-
Set 3
400m run
Max cal row/bike
-rest 1 min-
Set 4
200m run
Max cal row/bike
-Rest 1 min-
Set 5
100m run
Max cal bike or row

Score is total calories in the row or bike

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

Whiteboard:

Tuesday, March 29, 2022

Male Clients

1

Steven
Woelke

8:30 AM CrossFit

249 Calories

Echo Bike

2

Steven
Lopez

4:30 PM CrossFit

220 Calories

Row

3

Nathan
Lain

6:30 PM CrossFit

212 Calories

4

Jason
Crowe

5:00 AM CrossFit

194 Calories

5

Ryan
Stephens

5:30 PM CrossFit

180 Calories

6

Bruce
Vredenburg

5:00 AM CrossFit

174 Calories

row

7

Kenneth
Smith

6:00 AM CrossFit

167 Calories

8

Harry
Green

6:30 PM CrossFit

148 Calories

9

Eli
Brewton

8:30 AM CrossFit

134 Calories

10

Gene
Waldenmaier

6:00 AM CrossFit

93 Calories

11

Will
Hamm

4:30 PM CrossFit

198 Calories

12

Thomas
Rice

4:30 PM CrossFit

161 Calories

row

13

BJ
Trahan

5:00 AM CrossFit

150 Calories

14

daniel
fajardo

6:30 PM CrossFit

73 Calories

Female Clients

1

Katie
Brookes

8:30 AM CrossFit

195 Calories

cal row! 1st row with 0 pain!

2

Codi
Ready

8:30 AM CrossFit

192 Calories

☠️

3

Sam
Quale

6:30 PM CrossFit

177 Calories

4

Jordyn
Bennett

8:30 AM CrossFit

161 Calories

5

Bri
Pichler

4:30 PM CrossFit

156 Calories

6

Cathy
Mcgovern

6:00 AM CrossFit

140 Calories

7

Emily
Werner

5:30 PM CrossFit

137 Calories

8

Sarah
Gadilhe

5:30 PM CrossFit

105 Calories

I suck at rowing

9

Crystal
Berry🫐

6:00 AM CrossFit

104 Calories

10

Joy
Harrell

8:30 AM CrossFit

92 Calories

Bike

11

Melissa
Pusey

6:00 AM CrossFit

86 Calories

bike

12

Shayna
Rogers

4:30 PM CrossFit

157 Calories

Row

13

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

152 Calories

14

Amanda
Wilson

8:30 AM CrossFit

103 Calories

15

Samantha
Trahan

5:00 AM CrossFit

90 Calories

16

Hannah
Trahan

5:00 AM CrossFit

89 Calories

17

Jennifer
Trahan

5:00 AM CrossFit

81 Calories

18

Angelica
Fajardo

6:30 PM CrossFit

73 Calories

19

Sidney
Rose

8:30 AM CrossFit

0 Calories