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Metcon

Metcon

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Workout

Wednesday

Warm-up

2 ROUNDS
100m Run
10/10 Leg Swings
10 Scap Pull-Ups
10 Scap Push-Ups

Into…

2 ROUNDS
200m Run
12 Alt. V-Ups
8 Knee Push-Ups
12 Up-Downs

Warm-Up

Metcon (AMRAP - Reps)

5 SETS
ON A 3:00 RUNNING CLOCK...
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining...

-Rest 1:00 b/t Sets-

*Weight Vest Optional

(Score is Reps)

Finisher

Metcon (Weight)

3 SETS FOR QUALITY
8/8 SA Bent Over Row*
16 Alt. DB Slides

*Supported on Bench or Ball

-Rest as needed b/t Sets-

(Score is Weight)

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

Whiteboard:

Wednesday, July 14, 2021

Male Clients

1

Mickey
$ Admony

5:00 pm CrossFit

131 Reps

48.27.24.18.14

2

Amir
Ehrmann

5:00 pm CrossFit

123 Reps

40-25-20-20-18

2

Private

6:00 am CrossFit

123 Reps

3

Sudheer
Reddy

8:00 PM CrossFit

111 Reps

35,25,21,15,15- signed at 5:00 pm

4

Daz
Williams

6:00 am CrossFit

108 Reps

38,23,15,15,17

5

Drew
Stricklin

12:00 PM CrossFit

97 Reps

6

Nick
Cortes

12:00 PM CrossFit

93 Reps

7

Mark
Brooks

5:00 am CrossFit

91 Reps

23;20;16;16;16

8

Kyle
Jones

5:00 am CrossFit

85 Reps

9

Tom
Powers

5:00 pm CrossFit

76 Reps

28, 17, 11, 9, 11

10

Daniel
Russell

5:00 pm CrossFit

68 Reps

25/15/10/8/10

11

Antonio
Perez

8:00 PM CrossFit

140 Reps

12

KC
Cook

5:00 am CrossFit

100 Reps

knees to 90

13

Justin
Van Winkle

5:00 pm CrossFit

90 Reps

90 pushups

14

Edvan
Silva

8:00 PM CrossFit

82 Reps

15

Eugene
Tsimberg

6:00 pm CrossFit

74 Reps

Had to do 150m. Last round knee raises instead of TTB

16

Lotan
Stern

5:00 am CrossFit

69 Reps

RX 3 rounds / unbroken TTB first 1nd Knee to 90 last 2

17

Delton
de Armas

6:00 pm CrossFit

68 Reps

T2B first round, then K290

18

Aaron
Taylor

5:00 pm CrossFit

66 Reps

19

Sean
Williams

5:00 am CrossFit

61 Reps

20

Matthew
Farrar

8:00 PM CrossFit

60 Reps

20

Stoney
Laurel

5:00 pm CrossFit

60 Reps

Female Clients

1

Stephanie
Carenza

5:00 am CrossFit

133 Reps

2

Taylor
Hoch

12:00 PM CrossFit

129 Reps

3

Mindabeth
Levin

6:00 am CrossFit

110 Reps

4

Kris
Fanning

7:00 am CrossFit

91 Reps

5

Gina
Flores

8:00 PM CrossFit

57 Reps

14,13,12,9,9

5

Sandra
Ortega

8:00 PM CrossFit

57 Reps

17, 13, 11, 7, 9

6

Luz
Perez

8:00 PM CrossFit

132 Reps

7

Sarah
Ezell

12:00 PM CrossFit

126 Reps

k290, knee pu (broken pinkie toe)

8

Kristie
Brooks

5:00 am CrossFit

111 Reps

9

Cathy
Landry

12:00 PM CrossFit

107 Reps

Rrs Lt2b sore wrist

10

Angey
Williams

12:00 PM CrossFit

94 Reps

6 T2B rd Knee HRPU

10

Clarissa
Santos

8:00 PM CrossFit

94 Reps

knees push up

11

Luz
Retana

8:00 PM CrossFit

92 Reps

21, 19, 21, 16, 15

12

Stacey
Davis

5:00 am CrossFit

86 Reps

150m run, K2E attempts

13

Amanda
(aka Fru F ...

6:00 pm CrossFit

81 Reps

13

Andrea
Williams

5:00 am CrossFit

81 Reps

14

Sherika
Johnson

6:00 pm CrossFit

74 Reps

Knee HRPU

15

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

62 Reps

knee ups

16

Mace
Davis

5:00 pm CrossFit

58 Reps

17

Pam
de Armas

6:00 pm CrossFit

57 Reps

100m run kipping knees banded pushups rig assited

18

Amber
de Armas

6:00 pm CrossFit

41 Reps

full run, knees to chest, banded knee pushups

19

Heather
Morgan

5:00 pm CrossFit

37 Reps