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Assault Bike

Metcon

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Workout

WOD - Friday, August 24, 2018

Gymnastics

EMOM 9

Min 1= 10 Toes-2-Bar
Min 2= 3 HSPU or Wall Walks*
Min 3= 10s Max Cal Assault Bike

*Make HSPU strict if possible.
Record total AB calories.

Assault Bike (Calories)

Metcon

Metcon (5 Rounds for reps)

5 Rounds of:

In 2 Minutes Complete:
10 Burpees
Run 200
Max Burpees
Rest 3 Minutes

Scaled = 5 Burpees/Run 200/Max Burpees or reps that allow for the completion of the run by minute 1:30.
This should be max sprint/effort. More time is allotted for recovery. Score = burpees completed after the run ONLY.

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

Whiteboard:

Friday, August 24, 2018

Male Clients

1

Tory
Hornsby

Drive Thru

42 Calories

2

Robert
Self

5:00 AM CrossFit

36 Calories

3

Private

4:30 PM CrossFit

35 Calories

4

Jeff
Smith

5:30 PM CrossFit

33 Calories

5

Brennan
Wesolowski

8:00 AM CrossFit

27 Calories

6

Chris
Davis

10:00 AM CrossFit

25 Calories

7

Chris
Bryant

5:30 PM CrossFit

24 Calories

8

AJ
Ross

6:00 AM CrossFit

22 Calories

9

Mike
McCleery

5:30 PM CrossFit

21 Calories

10

Clint
VanHoy

8:00 AM CrossFit

20 Calories

11

Chris
Lenox

10:00 AM CrossFit

18 Calories

12

Aaron
Carver

10:00 AM CrossFit

13 Calories

13

Tom
Boyle

5:00 AM CrossFit

11 Calories

14

David
Johnson

8:00 AM CrossFit

9 Calories

15

Bryan
Bureau

5:30 PM CrossFit

24 Calories

16

Jason
Jones

5:00 AM CrossFit

12 Calories

Female Clients

1

Estela
Falla-Ross

6:00 AM CrossFit

17 Calories

1

Kelsey
Questel

6:00 AM CrossFit

17 Calories

2

Saskia
Arnesen

10:00 AM CrossFit

16 Calories

3

Emily
Thaxton

8:00 AM CrossFit

15 Calories

4

Karlye
Ramer

4:30 PM CrossFit

14 Calories

5

Mayra
Jones

10:00 AM CrossFit

13 Calories

6

Angie
Bryant

5:30 PM CrossFit

12 Calories

6

Lily
Anderson

8:00 AM CrossFit

12 Calories

7

Lisa
Zawacki

10:00 AM CrossFit

11 Calories

knees

8

Kelli
Mullis

10:00 AM CrossFit

9 Calories

8

Marcy
Butler

8:00 AM CrossFit

9 Calories

9

Michelle
Gillespie

8:00 AM CrossFit

18 Calories

10

Jessica
Chauncey

5:00 AM CrossFit

8 Calories

11

Teresa
Eubanks

8:00 AM CrossFit

6 Calories