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Metcon

Metcon

Settings

Workout

JUNE 17, 2022

Pre Stretch Primer

Down & Backs:
Jog
High-knees
Butt Kicks
Power Skips
SIde to Side Shuffle
Broad Jump

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

20 cap /
Buy in: Run 400m
-then
27-21-15-9
Russian Twist, 20/14/10# | RX+ Weighted GHD SU, 25/15/10#
WB Thruster, 20/14/10# | RX+ WBS
Pull-ups
-then
Cash out: Run 400m

WOD

WOD: Metcon (Time)

45 cap /
Row 2000m
Fran
150 / 100 Push-ups
Fran
Row 2000m

Scale by sharing the work w/ a partner or reducing work by half
Fran:
21-15-9
Thrusters, 95/65 | 75/55
Pull-ups

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

Whiteboard:

Friday, June 17, 2022

Male Clients

1

Marcelo
Goro

5:30 PM CrossFit

20:20

2

Jorge
Galvan

12:00 PM Open Gym

15:38

3

Dylan
Smith

6:30 AM CrossFit

17:16

4

Gary
Glass

6:30 AM CrossFit

20:00

Row and ring rows

4

Rod
Harwood

6:30 AM CrossFit

20:00

3 rounds only - 21-15-9

5

Brian
C. Schexn ...

12:00 PM Open Gym

21:10

Female Clients

1

Aubrey
Baker

6:30 AM CrossFit

20:19

Finish Time 24:05

2

Angela
Hansen

5:30 PM CrossFit

13:53

3

Sammy
Epperson

5:30 AM CrossFit

20:04

actual finish 24:14, kept going

4

Peggy
Campbell

5:30 PM CrossFit

14:27

5

Misty
Lingnau

5:30 PM CrossFit

15:00

ring rows

6

Julie
Frakes

5:30 AM CrossFit

16:38

Ring rows

7

Renee
Glass

6:30 AM CrossFit

16:52

ring rows

8

Deidre
Schexnayder

6:30 AM CrossFit

17:04

1/2 russians feet on the floor ring rows

9

Sherry
Jackson

5:30 PM CrossFit

17:10

Modified RR, twists 6# ball

10

Kayla
Foster

5:30 PM CrossFit

17:17

11

Laura
Clark

5:30 AM CrossFit

17:26

Ring rows

12

Rachel
Showler

6:30 AM CrossFit

17:52

ring rows

13

Sherri
Goemmer

9:00 AM CrossFit

18:00

14

Glenda
Farris

5:30 AM CrossFit

18:36

1/2 banded pull ups 1/2 ring pulls

15

Cami
Lish

5:30 AM CrossFit

19:19

16

Toni
Meade

9:00 AM CrossFit

0:00

did some stuff...