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Jack

Metcon

Metcon

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Workout

Friday

400m run
10 banded pull aparts (across chest & overhead)
*3 ROUNDS OF*
10 box step ups
5 empty barbell push press
20 DU’s

Jack (AMRAP - Rounds and Reps)

AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

To learn more about Jack click here

Metcon (AMRAP - Rounds and Reps)

Team of 2!
25 Minute AMRAP:
100 Double Unders
50 DB Box Step Ups 20" 50/35
25 Push Press 135/95
*Split work evenly, one athlete works at a time.

Rx+=155/105

Accessory Work

Metcon (AMRAP - Reps)

EMOMx10
30% of max ring muslce ups
OR
1-3 muscle up transitions on low rings

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

Whiteboard:

Friday, July 15, 2022

Male Clients

1

Konner
Knudtsen

5:00 AM CrossFit

12 + 18

Genna and Marysa I did this one as written.

2

Jesse
Russell

12:00 PM CrossFit

9 + 15

3

Dylan
Brown

12:00 PM CrossFit

8 + 13

Jakahsioajsbdkoeiahsvs 🥵🥵🥵🥵

4

Darrin "D"
Kent

12:00 PM CrossFit

8 + 11

Could've been 9+11...lost count...even with a whiteboard.

5

Chris “Fly
Eagles Fly ...

12:00 PM CrossFit

7 + 23

6

Diego
Murillo

12:00 PM CrossFit

6 + 21

7

Luis
Barajas

3:00 PM CrossFit

8 + 10

#95

8

Zachary
Grierson

5:30 PM CrossFit

8 + 6

20" box

9

Edward
Waits

5:00 AM CrossFit

8 + 5

10

Steve
Ryan

12:00 PM CrossFit

7 + 5

20’box step up 95lb press

11

Tony
Finaldi

12:00 PM CrossFit

5 + 22

75# 20" Box 35# KB

Female Clients

1

Amy
Wilson

12:00 PM CrossFit

10 + 1

2

Bernie
Sarsoza

5:00 AM CrossFit

8 + 21

3

Marysa
Clift

Open Sign in Class (This ...

7 + 8

As written…for men 🤪 MISS YOU, GENNA!!

4

Debbie
Currlin

10:00 AM CrossFit

5 + 18

5

Coach
Camille

Open Sign in Class (This ...

9 + 7

#45 PP. #35 AKBS. 20” Box

6

Lori
Sloan

3:00 PM CrossFit

8 + 10

55#

7

Melanie
Sellars

12:00 PM CrossFit

8 + 0

55lb press, 35 lb KB

8

Sonia
Chavez

4:15 PM CrossFit

7 + 25

55lb push press

9

Casey
Rapp

4:15 PM CrossFit

7 + 20

9

Jayme
Pilon

10:00 AM CrossFit

7 + 20

65lb

10

Gloria
Marrufo

5:30 PM CrossFit

6 + 10

11

Chloe
Evans

5:30 PM CrossFit

5 + 5

55 lbs PP.