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Components

Metcon

Settings

Workout

Thursday

Warm-up

3 SETS
100m run
8/8 Samson Stretch
16 Plank Shoulder Taps (every tap is 1)
:20 bar hang
150 Meter Row

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES
250/200m Row or 15/10 cal bike
200m run
12 Hand Release Push-Ups
10 DB Suitcase Forward Lunges (35/25|(25/20)

(Score is Rounds + Reps)

RX+
50/35

Cool Down

Metcon (No Measure)

ROMWOD

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Whiteboard:

Thursday, July 01, 2021

Male Clients

1

Lex
Egea

8:30 AM CrossFit

5 + 0

2

Jason
henry

4:30 PM CrossFit

7 + 0

3

William
Striepeck

5:30 PM CrossFit

6 + 1

75m row on#7

4

Matt
Kersey

5:00 AM CrossFit

5 + 0

5

David
Currin

8:30 AM CrossFit

4 + 13

Female Clients

1

Jessie
Pickett

8:30 AM CrossFit

5 + 1

Did 200m row on 6th round

2

Odisis
Armstrong

4:30 PM CrossFit

4 + 0

Round 5: 200m Row & run

3

Katelyn
Lords

6:00 AM CrossFit

5 + 2

4

Lacy
McKinley

5:30 PM CrossFit

4 + 10

AAB, body weight lunges

5

Abby
Morales

4:30 PM CrossFit

3 + 1

Bike