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Metcon

Metcon

Metcon

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Workout

MARCH 25, 2022

Pre Stretch Primer

Row 500m
50 Jumping Jacks
30 Squats
10 Step Back Step up Burpees

ACCESSORY

A) Kick to HS Hold, 5x5

B) Clean High-pull, 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

20 cap /
20/15 cals bike
1 min Hang Hold
50 box step overs, 24/20/16"
2 min Wall Sit Hold
50 Sit ups | RX+ 50 GHD Sit ups
2 min Wall SIt Hold
50 Box Step ups, 24/20/16"
1 min Hang Hold
20/15 cals bike

WOD

WOD: Metcon (Time)

15 cap /
Row 1000m
50 Thrusters, 95/65 | 75/55
30 T2B

KIKR

KIKR: Metcon (Time)

15 Burpees
21 WBS
9 Burpees

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

Whiteboard:

Friday, March 25, 2022

Male Clients

1

Jason
Flick

12:00 PM Open Gym

15:38

2

Stephen
Nwaukwa

5:30 AM CrossFit

16:23

3

Dallas
Hindman

9:00 AM CrossFit

17:14

4

Josh
Ennis

6:30 AM CrossFit

19:55

5

Marcelo
Goro

5:30 PM CrossFit

19:59

6

Gary
Glass

6:30 AM CrossFit

15:45

Female Clients

1

Aubrey
Baker

6:30 AM CrossFit

18:55

2

Daniela
Mendes

9:00 AM CrossFit

19:50

3

Sammy
Epperson

5:30 AM CrossFit

20:41

actual finish was 25:50

4

Julie
Anderson

5:30 PM CrossFit

15:25

5

Cindi
Klose

12:00 PM Open Gym

16:11

6

Alex
Lingnau

5:30 AM CrossFit

16:23

7

Jana
Graham

5:30 AM CrossFit

18:46

uugggghh!!!!

8

Glenda
Farris

5:30 AM CrossFit

20:15

9

Christina
Hageny

5:30 AM CrossFit

20:16

10

Melissa
Patrick

4:00 PM Open Gym

20:25

11

Nicole
Whisman

9:00 AM CrossFit

20:35

12

Carolyn
Morgan

6:30 AM CrossFit

13:50

2 half rounds

13

Brittany
Burkhart

6:30 AM CrossFit

15:00

14

Chandra
Hindman

9:00 AM CrossFit

16:22

1/2 everything but cal on bike

15

Candy
Wickham

9:00 AM CrossFit

18:35

1/2 of everything

16

Brook
Fielder

5:30 PM CrossFit

18:40

17

Jessica
Pitts

4:00 PM Open Gym

20:00

Did not do holds

18

Melba
Gould

9:00 AM CrossFit

20:16

19

Shelby
Brennan

5:30 AM CrossFit

20:29

25 GHD/ 25 Sit ups Finish 23:34

20

Peggy
Campbell

5:30 PM CrossFit

20:34

21

Meggan
Eastham

9:00 AM CrossFit

23:00