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Metcon

Metcon

Settings

Workout

Tuesday

Warm-up

Pigeon Stretch 1 min each side
Down Dog 30 sec

Line Drills 5-6 min

4 shuttle run
Row 15 cal or Bike 10 cal
6 HR Push Up

Metcon

Metcon (Time)

Buy In: 20 shuttle runs (25' down/back=1)

40-40-40
Cal Row **Bike 25 cals
20-20-20
HR Push Up

Cash Out: 400m run

30 min cap

RX+
HSPU

Scaled
Plate HR Push Up
Fewer cals

Finisher

Metcon (Time)

For time
25 V Ups
50 Russian Twists (L/R=2)

5 min cap

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

Whiteboard:

Tuesday, July 19, 2022

Male Clients

1

Reece
Selby

4:30 PM CrossFit

13:28

bike and strict HSPU

2

Jason
henry

8:30 AM CrossFit

16:48

Strict HSPU with Adam

3

Adam
Cabrera

8:30 AM CrossFit

18:14

Dead

4

EJ
Walter

6:30 PM CrossFit

13:48

5

Steven
Lopez

5:30 PM CrossFit

14:55

6

scott
Tyler

6:00 AM CrossFit

16:45

7

Mauricio
Masili

5:00 AM CrossFit

17:05

8

Ryan
Stephens

5:30 PM CrossFit

17:07

bike

9

Mauricio
Delgado

6:30 PM CrossFit

17:30

10

Hunter
Kiker

5:00 AM CrossFit

18:31

11

Khris
Carter

5:00 AM CrossFit

19:42

12

BJ
Trahan

5:00 AM CrossFit

20:58

push up plated

13

Robert
Harris

6:30 PM CrossFit

21:40

14

Jacob
Kent

6:00 AM CrossFit

20:41

10 shuttle run, 30 cal and 15 hrpu

15

Keith
Desa

5:00 AM CrossFit

22:17

bike, 25 CAL

16

Elijah
Williams

6:30 PM CrossFit

22:30

Female Clients

1

Shayna
Rogers

8:30 AM CrossFit

21:10

Need to work on HSPU / bike

2

Jordyn
Bennett

5:30 PM CrossFit

16:39

25 cal Bike

3

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

18:13

4

Sarah
Gadilhe

5:30 PM CrossFit

19:40

bike

5

Bell
Masili

5:00 AM CrossFit

20:20

6

Katie
Cuson

5:00 AM CrossFit

21:04

7

Morgan
Fuller

5:30 PM CrossFit

22:13

40 row

8

Codi
Ready

8:30 AM CrossFit

48:38

9

Sidney
Rose

5:30 PM CrossFit

18:30

10

Heather
Williams

6:30 PM CrossFit

21:34

knee push up

11

Marie
Coleman

6:00 AM CrossFit

21:40