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Metcon

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WOD - FBCF

Metcon (AMRAP - Reps)

Rx+
1 min. Bike
30 sec. Rest
45 sec. Handstand Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. Strict HSPUs
15 sec. Rest
3 rounds

Rx
1 min. Bike
30 sec. Rest
45 sec. Handstand Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. HSPUs
15 sec. Rest
3 rounds

Fitness
1 min. Bike
30 sec. Rest
45 sec. WW Hold or Plank Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. Wall Walks or Push Ups
15 sec. Rest
3 rounds

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

Whiteboard:

Thursday, July 22, 2021

Male Clients

1

shade
eckhardt

5:30pm CrossFit All Level...

128 Reps

2

Brian
Prout

5:30pm CrossFit All Level...

104 Reps

17,13/5,13,13/5,13,17/8

2

Chris
“Old Man” ...

5:30pm CrossFit All Level...

104 Reps

36,35,33

3

Jon
Fallon

9:00am CrossFit All Level...

96 Reps

4

Michael
Mowry

9:00am CrossFit All Level...

130 Reps

129.9, HSPU 13, 12, 13

5

corey
shilhanek

5:30am CrossFit All Level...

100 Reps

5

John
Cao

5:30pm CrossFit All Level...

100 Reps

6

Jade
Fielder

4:30pm CrossFit All Level...

87 Reps

7

Private

5:30am CrossFit All Level...

36 Reps

8

David
Nilsen

5:30am CrossFit All Level...

224 Reps

9

kevin
varghese

6:30pm CrossFit All Level...

148 Reps

plank, push ups

10

Private

6:30pm CrossFit All Level...

134 Reps

11

Alex
Bentley

4:30pm CrossFit All Level...

86 Reps

strict hspu w/45+abmat

11

jaime
mendez

6:30pm CrossFit All Level...

86 Reps

handstand hold & WW

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

115 Reps

11, 11, 15/11, 12, 16/ 13, 13, 13

2

Savanna
Fallon

9:00am CrossFit All Level...

58 Reps

3

valerie
anderson

6:30pm CrossFit All Level...

33 Reps

4

Kasie
Shadduck

6:30pm CrossFit All Level...

125 Reps

Knee push ups and Elbow Planks

5

Maron
Walker

4:30pm CrossFit All Level...

115 Reps

6

Lucia
Mendez

6:30pm CrossFit All Level...

100 Reps

plank hold and wall push ups

7

Private

5:30am CrossFit All Level...

98 Reps

8

Kate
Gonzalez

4:30pm CrossFit All Level...

91 Reps

9

Ashleigh
Burgess

11:00am CrossFit All Leve...

67 Reps

10

Morgan
Schenk

5:30pm CrossFit All Level...

58 Reps