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Components

Metcon

Settings

Workout

8 Mile

WOD

Metcon (AMRAP - Reps)

Rx+
In partners:
Shuttle Sprints
AMRAP 8 min.
Hang Power Snatch for reps (115/75 lb.)
AMRAP 8 min.
*Barbell cannot touch the ground.
Assault Bike for calories
AMRAP 8 min.
Hang Power Clean for reps (115/75 lb.)
AMRAP 8 min.
*Barbell cannot touch the ground.

Rx
In partners:
Shuttle Sprints
AMRAP 8 min.
Hang Power Snatch for reps (95/65 lb.)
AMRAP 8 min.
*Barbell cannot touch the ground.
Assault Bike for calories.
AMRAP 8 min.
Hang Power Clean for reps (95/65 lb.)
AMRAP 8 min.
*Barbell cannot touch the ground.

Fitness
In partners:
Shuttle Sprints
AMRAP 8 min.
Hang Power Snatch for reps
AMRAP 8 min.
*Barbell cannot touch the ground.
Assault Bike for calories
AMRAP 8 min.
Hang Power Clean for reps
AMRAP 8 min.
*Barbell cannot touch the ground.

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

Whiteboard:

Saturday, August 10, 2019

Male Clients

1

Brock
Johnson

9AM CrossFit All Levels

428 Reps

69-87-113-159 jon carried me

1

Jon
Fallon

9AM CrossFit All Levels

428 Reps

69-87-113-159

2

Chris
“Old Man” ...

9AM CrossFit All Levels

419 Reps

64, 83, 101, 171

3

#Derek
Wilcock

9AM CrossFit All Levels

396 Reps

49,161,47,109

3

Private

9AM CrossFit All Levels

396 Reps

4

Chad
Kobold

9AM CrossFit All Levels

388 Reps

42, 31, 37, 54

5

Brian
Prout

9AM CrossFit All Levels

397 Reps

51/60/136/150

6

Cody
Brown

9AM CrossFit All Levels

362 Reps

112,60,68,122 mia

7

jason
gonzales

9AM CrossFit All Levels

497 Reps

40/50/94/66

8

The
Godfather

9AM CrossFit All Levels

388 Reps

9

Ron
Fleming

9AM CrossFit All Levels

333 Reps

Female Clients

1

Kendra
Lowry

9AM CrossFit All Levels

419 Reps

64,83,101,171

2

Mia
McCorkel

9AM CrossFit All Levels

362 Reps

112,60,68,122 cody

3

Private

9AM CrossFit All Levels

357 Reps

3

Johna
Kobold

9AM CrossFit All Levels

357 Reps

Flying J's

4

Jenna
Gonzales

9AM CrossFit All Levels

497 Reps

39/50/94/64

5

Hilary
Thomas

9AM CrossFit All Levels

333 Reps

83/71/71/107. (26/57, 27/45, 71, 60/47