Public Whiteboard

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Components

Metcon

Metcon

Metcon

Settings

Workout

Thursday

Primer

A: Metcon (Calories)

5 minute bike
1 minute rest
5 minute row
1 minute rest
5 minute ski

Metcon

B: Metcon (Time)

Rx =
5 rounds for time:
20 dumbbell lunges (50s/35s)
15 burpees

Rx+ =
5 rounds for time:
20 dumbbell lunges (70s/50s)
15 burpee box jump overs (24/20)

begginer option:
5 rounds of:
20 lunges (weight optional)
10 burpees

Extra

C: Metcon (Time)

Rx=
10 rope climbs

Rx+ =
10 legless rope climbs

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

Whiteboard:

Thursday, May 19, 2022

Male Clients

1

Andy
Kaestle

CrossFit: 5:00 AM

277 Calories

Ski 92, bike 72, row 113

2

Adam
Cole

Open Gym

272 Calories

79 bike / 106 row / 87 ski

3

Johndavid
Storn

CrossFit: 12:00 PM

247 Calories

74 bike, 96 row, 77 ski

4

John
Mullen

CrossFit: 5:00 AM

229 Calories

81 ski, 60 bike, 88 row

5

BJ
Marsh

CrossFit: 5:00 AM

220 Calories

79 ski. 56 bike. 85 row

6

Anthony
Vorachak

CrossFit: 6:00 AM

211 Calories

andy too fit

7

Raghav
Singal

CrossFit: 5:30 PM

181 Calories

55 + 66 + 60

8

yasser
elhariry

CrossFit: 5:00 AM

180 Calories

9

Jon
Falkenburg

CrossFit: 5:30 PM

112 Calories

ski, row, ski

Female Clients

1

Alaina
Savage

CrossFit: 12:00 PM

257 Calories

2

Taylor
Turner

CrossFit: 5:30 PM

198 Calories

3

Megan
Landgraf

CrossFit: 5:30 PM

180 Calories

4

Melanie
Sinclair

CrossFit: 5:30 PM

165 Calories

5

Nicole
Laudano

CrossFit: 4:30 PM

162 Calories

6

Liz
Storn

CrossFit: 5:00 AM

142 Calories

37 bike, 54 row, 51 ski