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Components

1000m Row + 400m Run

Metcon

Settings

Workout

06/13/2018

Conditioning

1000m Row + 400m Run (Time)

For Time: Max Effort 1000m Row immediately into a max effort 400m run

Workout of the Day

Metcon (4 Rounds for reps)

Tabata!

Complete 8 rounds of work - 20 Seconds of work & 10 Seconds of rest - in each movement.

Squat Clean Thrusters (95/65, Rx+=115/85)
Toes-to-Wall
L-Sit Dumbbell Press (Dumbbell in each hand - 35/20, Rx+=50/35)
Weighted Box Step-ups (20"/16", Dumbbell in each hand - 35/20, Rx+=50/35)

*Score = Keep a RUNNING total of the number completed in the 8 Rounds. Record each movement separately.

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

Whiteboard:

Wednesday, June 13, 2018

Male Clients

1

JB
Breitling

5:45PM CrossFit

4:48

2

Anthony
Ramos

5:45PM CrossFit

5:00

3:29

3

Frank
Garcia

4:30PM CrossFit

5:19

4

Cameron
Reeves

5:45PM CrossFit

5:31

4

phillip
wise

6:45PM CrossFit

5:31

5

luke
Rosales

6:45PM CrossFit

5:33

6

Kevin
Korinek

5:30AM CrossFit

5:52

3:42 Row

7

Jacob
Young

8:30AM CrossFit

5:58

4:01 row

8

ethan
cowan

4:30PM CrossFit

6:20

9

Carlos
Aguirre

5:45PM CrossFit

6:22

9

Matt
McCloskey

5:30AM CrossFit

6:22

4:01 Row

10

Raine Corado
l

4:30PM CrossFit

6:57

11

Bill
Johnson

5:45PM CrossFit

7:20

Female Clients

1

Tracy
May

8:30AM CrossFit

6:08

4:05 row

2

Brooke
Silverthorn

4:30PM CrossFit

6:15

3

Dana
Forehand

8:30AM CrossFit

6:20

4:22 row

4

Riana
Diegelman

5:45PM CrossFit

6:24

5

Jackie
Lee

5:30AM CrossFit

6:30

4:07 Row

6

Becky
Parrish

6:45PM CrossFit

6:47

7

jesseca
jackson

4:30PM CrossFit

6:51

8

Emily
Gallaway

5:45PM CrossFit

7:01

9

Christen
Wise

6:45PM CrossFit

7:12

10

Yolanda
Quesada

6:45PM CrossFit

7:22

11

ashley
cowan

4:30PM CrossFit

7:30

12

Jenn
Reeves

5:45PM CrossFit

8:16

13

Jackie
De Leon

5:45PM CrossFit

8:00

rowed- 1000, walked 200m