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Components

Calorie Row Test

Metcon

Settings

Workout

21March2017

Mia Mudd

Warm-up

Warm Up #5 (Row)

Complete 2 rounds

Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
10 x Alternating Step-Ups

Strength & Skill

Use this time to work on different row techniques based on calories instead of distance.

Calorie Row Test (5 Rounds for calories)

5 Rounds:
1 Minute Max Cal Row
Rest 2 Minutes

**Track Each Round

Metcon

Metcon (AMRAP - Rounds and Reps)

8 min LADDER:
Deadlift
Bar Over Burpee

Weights:
Rx+ 225/155
Rx 185/125
Sc 135/95

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

Whiteboard:

Tuesday, March 21, 2017

Clients:

Clients

1

Jeff
Farris

7:00 PM CrossFit

133 Total Calories

2

Justin
Stein

9:30 AM CrossFit

124 Total Calories

2

Ninette
Campbell

7:00 PM CrossFit

124 Total Calories

3

Kent
Higginbotham

7:00 PM CrossFit

120 Total Calories

4

Kevin
Largent

6:00 AM CrossFit

119 Total Calories

5

Logan
Burke

6:00 AM CrossFit

118 Total Calories

6

Rob
Zarrella

7:00 PM CrossFit

117 Total Calories

7

Brandon
Gillett

6:00 PM CrossFit

108 Total Calories

8

Private

12:00 PM CrossFit

102 Total Calories

9

Colin
Wright

4:00 PM CrossFit

100 Total Calories

10

Elise
Hodges

9:30 AM CrossFit

86 Total Calories

10

Mike
Conway

6:00 PM CrossFit

86 Total Calories

11

Kyle
Schreiber

6:00 AM CrossFit

141 Total Calories

12

Chris
Steevens

4:00 PM CrossFit

134 Total Calories

13

Adam
Calvery

6:00 PM CrossFit

126 Total Calories

126

14

Bob
Naes

4:00 PM CrossFit

117 Total Calories

15

Jim
Meyer

6:00 PM CrossFit

114 Total Calories

16

Dave
Lauter

6:00 AM CrossFit

107 Total Calories

17

Brian
Roby

4:00 PM CrossFit

105 Total Calories

18

Clayton
Pummill

4:00 PM CrossFit

90 Total Calories

19

Carolyn
Johnson

6:00 AM CrossFit

89 Total Calories

20

Sarah
Vanhooser

6:00 PM CrossFit

82 Total Calories

21

Alexa
Joly

6:00 AM CrossFit

79 Total Calories

22

Emily
Pummill

9:30 AM CrossFit

68 Total Calories

23

Brendan
Wuest

CrossFit Express Class

0 Total Calories

25strictPU,25strictRD green band, 10 min emom alt movements 30 DU...