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Metcon

Metcon

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Workout

160711

Never miss a Monday a CFBR

Metcon (Time)

3 rounds for time:
10 burpeees
20 single arm Russian KB swings 10R/10L 53/35
15 second ring plank hold
6 mInute time cap

Metcon (AMRAP - Reps)

E90S for 5 rounds
10 burpees then:
max reps toes to bar
rest 4 minutes
E90S for 5 rounds
20 American KB swings 53/35 then:
max effort situps

Score is total toes to bar and situps

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

Whiteboard:

Monday, July 11, 2016

Male Clients

1

Justin
Schelin

5:00 AM WOD

4:22

2

Shane
Clay

9:30 AM WOD

4:25

2

Taylor
Jacobson

4:30 PM WOD

4:25

3

Josh
Langston

4:30 PM WOD

4:50

4

Ryan
Michler

6:00 AM WOD

5:15

5

Benjamin
Lee

5:30 PM WOD

5:20

6

Boyd
VanDam

9:30 AM WOD

5:25

7

Gordon
Dotson

4:30 PM WOD

6:00

Female Clients

1

Ann
Schelin

5:00 AM WOD

4:25

2

Korina
Darger

5:00 AM WOD

4:36

3

Jessica
Langston

4:30 PM WOD

4:42

53#

4

Haley
Clay

6:00 AM WOD

5:35

5

Becky
Seymour

9:30 AM WOD

5:38

6

Jennifer
Iverson

9:30 AM WOD

5:52

7

Shelly
Howard

6:00 AM WOD

4:58

Regular plank, 26# kb

8

Charo
Shamo

4:30 PM WOD

5:26

9

Angie
Ellis

4:30 PM WOD

6:00

ugh

9

Syndi
Blackmore

9:30 AM WOD

6:00