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Metcon

Metcon

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Workout

Tuesday

Metcon

A: Metcon (AMRAP - Rounds and Reps)

Rx =
16 minute AMRAP of:
400m run
10 pullups

Rx+ =
16 minute AMRAP of:
400m run
2 rope climbs

Warm-up pace. Murph Prep.

Modify to a 20 calorie bike if needed.

B: Metcon (Time)

Rx =
8 rounds of:
5 devils press (35s/25s)
25 double-unders

Rx+ =
8 rounds of:
5 devils press (50s/35s)
50 double-unders

18 minute time cap*

Please do not drop dumbbells from overhead

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

Whiteboard:

Tuesday, May 03, 2022

Male Clients

1

Bud
Vazquez

CrossFit: 6:00 AM

6 + 0

20# vest

2

Adam
Cole

CrossFit: 12:00 PM

5 + 200

3

Jonathon
Loos

CrossFit: 5:30 PM

6 + 200

4

Johndavid
Storn

CrossFit: 4:30 PM

5 + 200

5

Raghav
Singal

CrossFit: 5:30 PM

5 + 0

6

Private

Open Gym

4 + 406

7

Jon
Falkenburg

CrossFit: 5:30 PM

3 + 400

20lb weighted vest

8

Ben
Kulp

CrossFit: 12:00 PM

5 + 0

+ 200m, w/banded PU's

9

Andy
Kaestle

CrossFit: 5:00 AM

3 + 0

400m run (together), 10 pull ups, 25 push ups, 50 air squats (per...

Female Clients

1

Nicole
Laudano

Open Gym

5 + 390

Air Runner

2

Laura
Pickrell

CrossFit: 4:30 PM

5 + 0

3

Anna
McKay

CrossFit: 4:30 PM

4 + 0

+400 at 16:36

4

KRYSTAL
SEWELL

CrossFit: 6:00 AM

5 + 0

mini rope climbs- about halfway up

5

Irma
Vlasac

CrossFit: 6:00 AM

4 + 0

Rope climb practice

5

Renee
Dunn

CrossFit: 5:30 PM

4 + 0

Four runs, 5 banded pullups