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Components

Metcon

Metcon

Deadlift

Settings

Workout

Friday

Primer

Metcon (Time)

Rx =
800m run

lucent drive or two building laps

Metcon

A: Metcon (AMRAP - Reps)

Rx+=
10 minute Ascending Ladder of:
1-2-3-4-5-6-7...
ring pull-ups & ring pushups, or jumping ring muscle ups
10-20-30-40-50-60-70...
double-unders

Rx+=
10 minute Ascending Ladder of:
1-2-3-4-5-6-7...
ring muscle ups
10-20-30-40-50-60-70...
double-unders

Strength

B: Deadlift (3 sets of 10 reps across)

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

Whiteboard:

Friday, May 20, 2022

Male Clients

1

BJ
Marsh

CrossFit: 5:00 AM

3:06

2

Kegan
Sullivan

Open Gym

3:20

3

Andy
Kaestle

CrossFit: 5:00 AM

3:22

w/ weighted vest

3

Private

Open Gym

3:22

4

Johndavid
Storn

CrossFit: 6:00 AM

3:54

5

Ben
Kulp

CrossFit: 6:00 AM

4:00

Don't know?

5

Josh
Patch

Open Gym

4:00

Not sure how long it took

6

John
Mullen

CrossFit: 5:00 AM

4:17

7

yasser
elhariry

CrossFit: 5:00 AM

4:45

1k

8

Jon
Falkenburg

CrossFit: 6:00 AM

4:48

Female Clients

1

Heather
Lynaugh

CrossFit: 12:00 PM

3:42

2

Laura
Pickrell

CrossFit: 6:00 AM

3:55

3

Nicole
Laudano

Open Gym

4:17

Paced by Brody! 🐶

4

Anna
McKay

CrossFit: 4:30 PM

4:20

ish

5

KRYSTAL
SEWELL

CrossFit: 4:30 PM

4:24

ish... paced by Anna!

6

Melanie
Sinclair

CrossFit: 6:00 AM

5:00

6

Renee
Dunn

CrossFit: 4:30 PM

5:00