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Components

Metcon

Metcon

500m Row

Settings

Workout

JULY 29, 2021

BARBELL

-Rest or Make-up Day or Member Choice
M - Split Jerk
T - Power Snatch
W - Deadlift
Th - rest
F - Front Squat
(All at 5x4@60%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Reps)

EMOM x 21 /
M1 - 10 Medball Step-ups, 24/20/16" Box, 20/14/10# Ball
M2 - 10 T2P | RX+ 10 T2B
M3 - Max Single-unders | RX+ Double-unders

*Score = Single-unders | RX+ DU's

WOD

WOD: Metcon (Time)

21-15-9 / 9 cap
Thruster, 95/65 | 75/55
Cals Bike

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

500m Row

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

Whiteboard:

Thursday, July 29, 2021

Male Clients

1

Johnny
Whisman

5:30 AM CrossFit

574 Reps

2

Chris
McAbery

12:00 PM Open Gym

409 Reps

3

Gary
Glass

4:45 PM Open Gym

948 Reps

4

Curtis
Hackler

5:30 AM CrossFit

890 Reps

5

Private

6:30 PM CrossFit

875 Reps

6

Dallas
Hindman

9:00 AM CrossFit

707 Reps

double unders

7

Dustin
Cobb

5:30 PM CrossFit

652 Reps

Female Clients

1

Aubrey
Baker

12:00 PM Open Gym

513 Reps

2

Julie
Anderson

9:00 AM CrossFit

476 Reps

3

Christine
Goscha

4:45 PM Open Gym

238 Reps

4

Angela
Gann

4:45 PM Open Gym

230 Reps

5

Taylor
Howard

5:30 PM CrossFit

1182 Reps

6

Daniela
Mendes

9:00 AM CrossFit

1025 Reps

7

Cindi
Klose

6:30 PM CrossFit

945 Reps

8

Sabrina
Hay

12:00 PM Open Gym

861 Reps

9

Melissa
Patrick

4:45 PM Open Gym

714 Reps

10

Tish
Trost

4:45 PM Open Gym

590 Reps

11

Dani
Truitt

4:45 PM Open Gym

402 Reps

12

Kristina
Gomez

9:00 AM CrossFit

655 Reps

13

Sindhu
Vatsavai

5:30 PM CrossFit

598 Reps

14

Amber
Green

4:45 PM Open Gym

515 Reps

scaled to 6lb med ball

15

Sheila
Sweeden

9:00 AM CrossFit

300 Reps