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Components

50 cal AAB/Echo

Metcon

Settings

Workout

Tuesday

Warm-up

Run 200m

Review Watts/RPM/Pacing/Set Up

EMOM x 8
40 sec on/20 sec off

Min 1- 20 sec AAB/Echo(hard effort) 20 sec mod effort
Min 2- Flow Stretching

*partner up for EMOM

Metcon

50 cal AAB/Echo (Time)

50 cal Max Effort

5 min cap

Baseline testing for next cycle

200m cooldown walk after finishing

Stay loose on rower while waiting and cheer on your group

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15
200m run
5 pull ups
5 push ups
5 air squats

**Add 1 rep to each movement every round

Score is rounds + reps

RX+
Wear a 20/14# vest

Scaled
Ring Rows
Plate push ups
100m run

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

Whiteboard:

Tuesday, May 10, 2022

Male Clients

1

James
Wall

5:30 PM CrossFit

1:21

Waaaaahahaha

2

Jason
henry

4:30 PM CrossFit

1:31

3

EJ
Walter

6:30 PM CrossFit

1:34

I sandbagged to smoke Jason in the retest lol

4

Steven
Lopez

6:30 PM CrossFit

1:52

5

Hunter
Kiker

5:00 AM CrossFit

1:58

echo bike

6

Ryan
Stephens

5:30 PM CrossFit

2:15

7

Joe
Wojnarwsky

5:30 PM CrossFit

2:18

8

BJ
Trahan

5:00 AM CrossFit

2:33

9

Jason
Rabinowitz

5:00 AM CrossFit

2:36

Aab

10

Eli
Brewton

8:30 AM CrossFit

2:39

11

Adam
Cabrera

8:30 AM CrossFit

2:43

11

Kenneth
Smith

5:30 PM CrossFit

2:43

Bike erg

12

scott
Tyler

8:30 AM CrossFit

2:48

13

Todd
Cochran

8:30 AM CrossFit

3:00

14

Stefan
Chamlis

4:30 PM CrossFit

3:19

How y’all still got ass left from yesterday to be doin this?

15

Will
Hamm

8:30 AM CrossFit

3:48

16

Evan
Baker

5:00 AM CrossFit

4:16

17

Keith
Desa

5:00 AM CrossFit

2:59

echo bike

18

Gene
Waldenmaier

6:00 AM CrossFit

4:40

Female Clients

1

Katie
Cuson

5:00 AM CrossFit

2:56

echo

2

Codi
Ready

8:30 AM CrossFit

3:15

3

Lacy
McKinley

6:30 PM CrossFit

3:21

Echo bike

4

Carmen
Thompson

5:30 PM CrossFit

3:43

5

Kimberly
Krohn

4:30 PM CrossFit

3:45

6

Kandiss
Campbell

5:00 AM CrossFit

3:57

7

Sarah
Gadilhe

5:30 PM CrossFit

4:08

cold. no warm up

8

Ashley
Horst

8:30 AM CrossFit

4:20

AAB

9

Joy
Harrell

8:30 AM CrossFit

4:43

10

Emily
Werner

6:30 PM CrossFit

4:44

11

Dawn
Word

5:00 AM CrossFit

5:00

42.9 cal

11

Hannah
Trahan

5:00 AM CrossFit

5:00

39

11

Melissa
Pusey

6:00 AM CrossFit

5:00

11

Ying
Huang

8:30 AM CrossFit

5:00

38

12

Samantha
Trahan

5:00 AM CrossFit

5:01

13

Sidney
Rose

5:30 PM CrossFit

4:35

14

Amanda
Wilson

8:30 AM CrossFit

5:00

42 cal

14

Danielle
O'Connor

5:00 AM CrossFit

5:00

44.8

14

Genevieve
Hinks

6:00 AM CrossFit

5:00

49 cal

14

Jennifer
Trahan

5:00 AM CrossFit

5:00

42

15

Cathy
Mcgovern

6:00 AM CrossFit

0:00

45