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Components

Metcon

Pause Front Squat

Metcon

Metcon

Settings

Workout

Thursday

Primer

A: Metcon (Calories)

Rx=
4 minutes bike, row or ski
2 minutes rest
4 minute bike, row or ski

Strength

B: Pause Front Squat (2 - 2 - 2 - 2 climbing)

2-3 Second Pause in the bottom. No Bounce

Metcon

C: Metcon (AMRAP - Reps)

Rx =
11 minute AMRAP of:
20 - 40 - 60 - 80 - 100....
double-unders
10 - 20 - 30 - 40 - 50...
front rack lunges (95/65)

Rx+ =
lunges (135/95)

Extra

D: Metcon (AMRAP - Reps)

Rx =
3 sets of max unbroken ring pull-ups and ring dips; rest 3 minutes

Rx+ =
3 sets of max unbroken ring muscle ups; rest 3 minutes

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

Whiteboard:

Thursday, July 21, 2022

Male Clients

1

Private

Open Gym

140 Calories

2

Raghav
Singal

CrossFit: 5:30 PM

117 Calories

3

yasser
elhariry

CrossFit: 12:00 PM

111 Calories

4

Derek
Odom

Open Gym

110 Calories

4

Josh
Patch

Open Gym

110 Calories

47,63

5

John
Mullen

CrossFit: 5:00 AM

101 Calories

Bike

6

Hunter
Brayton

CrossFit: 5:30 PM

92 Calories

7

Jake
Adams

CrossFit: 12:00 PM

85 Calories

8

Anthony
Vorachak

CrossFit: 5:00 AM

84 Calories

bike

9

Bud
Vazquez

CrossFit: 6:00 AM

80 Calories

Female Clients

1

Liz
Storn

CrossFit: 5:00 AM

101 Calories

2

Irma
Vlasac

CrossFit: 6:00 AM

83 Calories

Row, bike

3

Laura
Pickrell

CrossFit: 5:30 PM

80 Calories

Bike

4

Shelby
Andersen

CrossFit: 5:30 PM

65 Calories

Bike

5

Anna
McKay

CrossFit: 4:30 PM

50 Calories

Zone 0.25

6

Shira
Wakschlag

CrossFit: 6:00 AM

75 Calories

7

Melanie
Sinclair

CrossFit: 6:00 AM

72 Calories