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Components

Metcon

Settings

Workout

Saturday

Warm-up

400 Meter Run

Into 3 rounds of: (w/ empty barbell)
10 good mornings
10 elbow punches
10 hang muscle cleans
10 up downs

Partner Metcon

Metcon (Time)

IN TEAMS OF 2...

(4 Rounds)*
7 hang power clean (155/105)RX+ (115/75)RX
7 bar over burpees

400 meter partner run**

(6 Rounds)
5 hang power cleans
5 bar over burpees

400 meter partner run

(8 Rounds)
3 hang power cleans
3 bar over burpees

*Each partner completes full round of hpc & burpees before switching. Partners will split rounds, so on 8 rounds set, each partner will do 4 rounds.
**400 meter run will be done together.

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

Whiteboard:

Saturday, August 21, 2021

Male Clients

1

Mickey
$ Admony

9:00am CrossFit

15:59

2

David
Guerra

9:00am CrossFit

12:41

w/ Marc - 115#

2

Marc
Jones

9:00am CrossFit

12:41

w/ Dave - 115#

3

Dakota
DeWitt

9:00am CrossFit

13:10

135 #

3

Private

9:00am CrossFit

13:10

4

Daniel
Russell

9:00am CrossFit

13:55

W/ Judy

5

Mark
Brooks

9:00am CrossFit

15:37

6

John
Curl

9:00am CrossFit

15:45

Female Clients

1

Gina
Flores

9:00am CrossFit

29:25

w/Sandra 105# run

1

Sandra
Ortega

9:00am CrossFit

29:25

w/ Gina 105# run

2

Judy
Russell

9:00am CrossFit

13:55

w/ Daniel

3

Kristie
Brooks

9:00am CrossFit

15:37

4

Private

9:00am CrossFit

15:55

5

Cathy
Willenborg

9:00am CrossFit

17:14

with Shannon

5

Shannon
Poulston

9:00am CrossFit

17:14

with Cathy

6

Luz
Perez

9:00am CrossFit

18:09

6

Luz
Retana

9:00am CrossFit

18:09

75 #

7

Mindabeth
Levin

9:00am CrossFit

13:00

55#

8

Kris
Fanning

9:00am CrossFit

15:13

65# did half solo

9

Carliz
Moore

9:00am CrossFit

16:23

65 lbs

10

Beth
Lee

9:00am CrossFit

17:19

55#, Row W/Stacey

10

Stacey
Davis

9:00am CrossFit

17:19

55#, Row W/Beth