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Metcon

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Workout

08/04/2017

Skill Work

Metcon (No Measure)

6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 17 Minutes
45 Wallballs (20/14, 10'/9')
35 Kettle Bell Swings (53/35)
25 Ring Dips
15 Goblet Squats (53/35)
05 Muscle-ups (bar or ring)

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

Whiteboard:

Friday, August 04, 2017

Male Clients

1

BoBo
Morrow

5:45PM CrossFit

1 + 123

70lb KB, 25lb WB

1

Cameron
Reeves

5:45PM CrossFit

1 + 123

70lb KB, 25lb WB

2

Jeremy
Kelln

5:45PM CrossFit

1 + 49

3

Alec
Martinez

5:45PM CrossFit

1 + 18

4

phillip
wise

4:30PM CrossFit

0 + 120

5

Brent
Turner

5:45PM CrossFit

1 + 0

Female Clients

1

linda
heard

8:30AM CrossFit

2 + 54

26kb 10lb ball black band for dips

2

Amanda
Ellis

8:30AM CrossFit

1 + 123

box dip

3

jesseca
jackson

8:30AM CrossFit

1 + 105

black band box mu

4

Meg
Brown

8:30AM CrossFit

1 + 93

black band dips box mu

5

Emily
Hunt

8:30AM CrossFit

1 + 87

box ring dips

6

Jacqui
Morrow

5:45PM CrossFit

1 + 85

scaled MU

7

Jenn
Reeves

5:45PM CrossFit

1 + 80

26lb KB, black band

8

Robyn
Anderson

5:45PM CrossFit

1 + 45

purple band

9

julia
reilly

4:30PM CrossFit

1 + 10

used band with ring dips did jump pull ups not the muscle ups