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Metcon

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Workout

Welcome to Atlanta

Warm-up

4x :30/:30 Row

then...

2 Sets:
5 Strict Pullups/RR
10 SA DB High Pull
10 Good Mornings
5 Muscle Cleans

Metcon

Metcon (Time)

With a partner, complete for time:

Buy-In: 800 Meter Run (together)

then...
80 Cleans (155/105)
80 Pullups

*Partition reps as desired

Rx+:
Cleans (205/145)
Bar MU (40)

Accessory Work

Metcon (No Measure)

3 Sets
10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5/leg)
10 Single Arm Dumbbell Row w/Pause at the top of each rep (5/arm)
10 Seated Double Dumbbell Curl into Press

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

Whiteboard:

Tuesday, June 28, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 PM

19:05

40 MU, Kayla Rx+ Weight.

2

PJ
Kearn

CrossFit: 6:15 PM

13:13

W/Garett

3

Brad
Robert

CrossFit: 6:15 AM

13:20

w/jenny

4

Judd
Kindel

CrossFit: 5:15 PM

18:09

4

Kale
Katt

CrossFit: 5:15 PM

18:09

205#

5

Justin
Ferrell

CrossFit: 5:15 AM

19:30

w/Luke

5

Luke
Lister

CrossFit: 5:15 AM

19:30

W/ Justin

6

Jerry
Sipe

CrossFit: 6:15 AM

20:43

W/ Bob and Jimmy

6

Robert
Aldridge

CrossFit: 6:15 AM

20:43

7

Keagan
Boyd

CrossFit: 5:15 PM

17:32

Went with Halley

8

Easton
Swihart

CrossFit: 5:15 PM

18:43

8

Jay
Lowell

CrossFit: 5:15 PM

18:43

ran 500 bnd pu #115 cln

9

James
Coash

CrossFit: 6:15 AM

20:43

Female Clients

1

Private

CrossFit: 6:15 PM

16:14

2

Kayla
Garst

CrossFit: 5:15 PM

19:05

Michael. Rx+ Weight.

3

Candace
Lister

CrossFit: 5:15 AM

19:10

4

Leah
Loring

CrossFit: 5:15 PM

19:17

w/Megan

4

Megan
Katt

CrossFit: 5:15 PM

19:17

w/Leah

5

Kacey
Roe

CrossFit: 5:15 AM

18:55

w/ Sharon! pullups & ring rows, 85#

5

Sharon
Klima

CrossFit: 5:15 AM

18:55

W/Kacey 65# Clean, bpu