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Components

DB Bench Press

Metcon

Settings

Workout

Take It On the Run

Warm-up

3:00 Jog

then...

2 Rounds:
5 Inchworms
10 Reverse Lunge w/Twist
10 Cossack Squats/side
5 DB Push Press/Side

Weightlifting

DB Bench Press (5 x 5)

5 Dumbbell Bench Press (Heavy) x 5 sets

*In between sets 10 wide grip barbell curls.

Metcon

Metcon (3 Rounds for reps)

Complete the following for Max Reps in each "Round:"
AMRAP 4 Minutes:
30/24 Calorie Run
Max DB Snatch (50/35)
-Rest 2 Minutes-
AMRAP 4 Minutes:
30/24 Calorie Bike
Max Wallballs (20/14)
-Rest 2 Minutes-
AMRAP 4 Minutes:
30/24 Calorie Row
Max Burpees

Scoring:

Score is the number of reps completed in the remaining time after the Run/Bike or Row.

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

Whiteboard:

Wednesday, July 14, 2021

Male Clients

1

Robert
Aldridge

CrossFit: 6:15 AM

5 x 5 @ 65 lbs

1

Taylor
Rahe

CrossFit: 6:15 AM

5 x 5 @ 65 lbs

2

Brad
Robert

CrossFit: 5:15 AM

5 x 5 @ 50 lbs

2

Luke
Lister

CrossFit: 5:15 AM

5 x 5 @ 50 lbs

3

Joshua
Meyer

CrossFit: 6:15 AM

5 x 5 @ 35 lbs

4

Jerry
Sipe

CrossFit: 6:15 AM

4 x 5 @ 50 lbs

started 50, then went to 65 for 1.5 sets went back to 50, could n...

4

Jay
Lowell

CrossFit: 5:15 PM

2 x 5 @ 55 lbs

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

5 x 5 @ 55 lbs

2

Erin
Segebart

CrossFit: 6:15 PM

5 x 5 @ 40 lbs

3

Sara
Fleming

CrossFit: 5:15 AM

5 x 5 @ 20 lbs

20LB db/35LB BAR

4

Renata
Knox

CrossFit: 6:15 AM

5 x 5 @ 15 lbs

4

Sharon
Klima

CrossFit: 5:15 AM

5 x 5 @ 15 lbs

5

Kacey
Roe

CrossFit: 5:15 AM

3 x 5 @ 35 lbs

5

Leah
Loring

CrossFit: 5:15 PM

3 x 5 @ 30 lbs

5

Mallory
Robert

CrossFit: 6:15 AM

3 x 5 @ 40 lbs

5

Candace
Lister

CrossFit: 5:15 AM

2 x 5 @ 35 lbs

1 @40

5

Amber
Lambertz

CrossFit: 5:15 AM

1 x 5 @ 50 lbs

5

Laura
Krier

CrossFit: 5:15 PM

1 x 5 @ 50 lbs