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Metcon

Metcon

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Workout

5/30/18

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 9:
15 Hang Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)

Metcon (4 Rounds for reps)

3 Rounds
Min1: 15/10 Calorie Bike
Min2: Rest
Min3: Max Ring Muscle Ups
Min4: Rest
Min5: 30 sec Max HSPU
Min6: Rest

ADV RX as written
RX replace RMU with Max Ring Dips and HSPU with Max Wall - walks

Fitness replace RMU with GHD dips or Box dips and replace HSPU with 95/65 push- press

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

Whiteboard:

Wednesday, May 30, 2018

Male Clients

1

Kyle
Baker

5:30 AM CrossFit

5 + 2

2

Erich
Cloninger

4:00 PM CrossFit

5 + 0

2

Hap
Clayton

8:30AM CrossFit Class

5 + 0

3

Eric
Olinger

12:00 PM CrossFit

4 + 14

4

Brent
Miller

8:30AM CrossFit Class

4 + 8

5

Daniel
Leatherman

5:30 AM CrossFit

4 + 2

6

Neil
Glezen

12:00 PM CrossFit

3 + 48

7

Patrick
Mizzell

8:30AM CrossFit Class

3 + 46

8

Bob
Swadley

8:30AM CrossFit Class

3 + 27

9

King
of Verdict ...

12:00 PM CrossFit

3 + 7

10

Bernard
Tripp

6:30 AM CrossFit

2 + 47

11

Todd
Mehrmann

4:00 PM CrossFit

2 + 15

12

Jim
Tuttle

6:30 AM CrossFit

2 + 8

13

Derrick
Ledford

5:30 PM CrossFit

4 + 10

rope malfunction

14

Jay
Parkhurst

6:30 PM CrossFit

3 + 35

Yes he did Andy. But we have each other.

15

Stephen
Kent

5:30 AM CrossFit

3 + 20

16

Andy
Pridmore

6:30 PM CrossFit

3 + 15

Todd sold us out again, didn't he Jay? 95, SU

16

Scotty
In Route

8:30AM CrossFit Class

3 + 15

1 min DU work

17

malachi
mcquien

9:30 AM CrossFit

3 + 8

18

Danny
Eckard

5:30 AM CrossFit

3 + 0

95#, some DUs,

18

Ryan
Walsh

4:00 PM CrossFit

3 + 0

19

Brayden
Conrad

6:30 PM CrossFit

2 + 51

20

Ken
Buckstad

5:30 AM CrossFit

2 + 47

RX/ worked on DU 45 sexonds

21

Scott
Buckstad

9:30 AM CrossFit

2 + 26

75#

22

Jonathan
Austin

5:30 AM CrossFit

0 + 0

showed up at 5:50, did half of yesterdays. Miracle...

Female Clients

1

Myra
Harmon

4:00 PM CrossFit

4 + 48

2

Jenn
Warcola

4:00 PM CrossFit

4 + 24

3

Alyson
Knight

6:30 PM CrossFit

4 + 15

4

Maddy
Fero

5:30 AM CrossFit

3 + 52

5

Brittany
Buckstad

4:00 PM CrossFit

3 + 34

6

Katie
Powell

6:30 PM CrossFit

3 + 32

At home

7

Private

8:30AM CrossFit Class

3 + 11

8

Amy
Plonk

4:00 PM CrossFit

3 + 2

9

Kelly
Nouri

8:30AM CrossFit Class

3 + 0

9

Shannon
Fichter

5:30 PM CrossFit

3 + 0

10

Lauran
Stump

6:30 PM CrossFit

1 + 39

got beat up by the dus

11

Lilly
STump

6:30 PM CrossFit

4 + 15

10lb wb singles 55lb clean

12

Jennifer
Eckard

9:30 AM CrossFit

3 + 10

Rx weight/DU work

13

Shelly
Walsh

4:00 PM CrossFit

3 + 6

55#; 60 SU; 14# wall ball

14

Stacey
Nance

6:30 PM CrossFit

3 + 5

RX weight, singles

15

Teeter
Miller

5:30 AM CrossFit

3 + 3

word du

16

Angie
Clayton

9:30 AM CrossFit

3 + 0

55# hangs; practiced du

16

Rhonda
Halford

6:30 AM CrossFit

3 + 0

16

Susan
Sterling

5:30 AM CrossFit

3 + 0

17

Maggie
Gaspar

5:30 PM CrossFit

2 + 30

30sec DU work

18

Nancy
Treadgold

6:30 AM CrossFit

2 + 6

rx weight, 8 burpees for DU