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Components

Metcon

Metcon

Dumbbell Bicep Curls

Settings

Workout

Tuesday

Primer

A: Metcon (Time)

Rx =
800m Run
1000m Row

Rx+ =
1 mile Run
2k Row

Time Cap 17 minutes.

Strength

B: Metcon (6 Rounds for time)

Rx =
E3M x 18 minutes (6 sets):
10 bench press (135/85)
20 dumbbell lunges (50s/35s)

Rx+ =
bench press (185/125)
dumbbells (70s/50s)

Extra

C: Dumbbell Bicep Curls (5 sets of 12 reps across)

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

Whiteboard:

Tuesday, July 12, 2022

Male Clients

1

Josh
Patch

Open Gym

14:11

2

Andy
Kaestle

CrossFit: 5:00 AM

14:32

7:01 mile and 7:01 2k…as Chris pointed out, two disappointing nar...

3

BJ
Marsh

CrossFit: 5:00 AM

15:03

7:02 mile

4

Johndavid
Storn

CrossFit: 5:30 PM

15:56

5

Stowe
Beam

CrossFit: 6:00 AM

15:57

6

Jake
Adams

Open Gym

16:36

7

Hunter
Brayton

CrossFit: 5:00 AM

7:16

8

Adam
Cole

CrossFit: 12:00 PM

8:11

9

Bud
Vazquez

CrossFit: 6:00 AM

8:15

4+ on 800m 3:55 1000m

10

Raghav
Singal

CrossFit: 5:30 PM

8:30

Female Clients

1

Alaina
Savage

Open Gym

14:18

2

Katie
Hornstein

CrossFit: 12:00 PM

17:00

Made it to 1952 meter row!

3

Katie
Townsend

CrossFit: 5:30 PM

17:34

over time cap

4

Megan
Landgraf

CrossFit: 5:30 PM

9:11

5

Bonnie
McDonald

CrossFit: 12:00 PM

12:28

I RAN!!!

6

Shelby
Andersen

CrossFit: 5:30 PM

12:43

1 mile run; 1k row

7

Anna
McKay

Open Gym

7:10

1 mile AB 1000 row

8

Shira
Wakschlag

CrossFit: 6:00 AM

10:50

9

Archana
Sharma

CrossFit: 5:30 PM

15:30