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Metcon

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Workout

Rack em up!

WOD

Metcon (AMRAP - Rounds and Reps)

Rx+
2 Front-Rack Reverse Lunges (155/115 lb.)
3 Slam Balls (20/15 lb.)
Add 2 Front-Rack Reverse Lunges
and 3 Slam Balls every round.
As far as possible in 22 min.

Rx
2 Front-Rack Reverse Lunges (135/95 lb.)
3 Slam Balls (20/15 lb.)
Add 2 Front-Rack Reverse Lunges
and 3 Slam Balls every round
As far as possible in 22 min.

Fitness
2 DB Front-Rack Reverse Lunges
3 Slam Balls
Add 2 Front-Rack Reverse Lunges
and 3 Slam Balls every round.
As far as possible in 22 min.

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

Whiteboard:

Thursday, August 29, 2019

Male Clients

1

Jon
Fallon

6:30pm CrossFit All Level...

10 + 10

pm3

2

Chris
“Old Man” ...

5:30pm CrossFit All Level...

9 + 18

3

Brock
Johnson

5:30pm CrossFit All Level...

9 + 11

4

Cody
Brown

5:30pm CrossFit All Level...

9 + 2

5

John
Cao

11AM CrossFit All Levels

8 + 24

6

Aaron
Barvitz

4:30pm CrossFit All Level...

8 + 10

7

Lyman
Anderson

6:30pm CrossFit All Level...

8 + 8

unbroken thru the round of 12 lunges, mb unbroken

8

Chad
Kobold

4:30pm CrossFit All Level...

8 + 4

F That!!!

9

The
Godfather

5:30pm CrossFit All Level...

8 + 2

10

Private

5:30am CrossFit All Level...

7 + 4

10

Ron
Fleming

5:30pm CrossFit All Level...

7 + 4

+ some fitness rds at 115.

11

jason
woodall

5:30am CrossFit All Level...

10 + 52

2 mile run 95lb 20lb slam ball

12

kevin
varghese

5:30am CrossFit All Level...

9 + 30

75#, 20#

13

JORDAN
WOODALL

5:30am CrossFit All Level...

9 + 0

@65/@15

13

Private

5:30am CrossFit All Level...

9 + 0

13

Ron
Fleming

11AM CrossFit All Levels

9 + 0

85lbs 20lb SB

14

Brian
Welty

4:30pm CrossFit All Level...

8 + 34

15

Private

5:30am CrossFit All Level...

8 + 21

16

jaime
mendez

6:30pm CrossFit All Level...

8 + 10

17

brendan
lonsdale

5:30am CrossFit All Level...

8 + 8

#65 Barbell #20 sb

18

Jeffrey
Palmer

4:30pm CrossFit All Level...

6 + 24

95 lbs

19

paul
martinez

9AM CrossFit All Levels

6 + 3

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

10 + 52

2

Amanda
McFarland

5:30pm CrossFit All Level...

9 + 20

3

Maron
Walker

6:30pm CrossFit All Level...

9 + 5

4

Kate
Gonzalez

4:30pm CrossFit All Level...

8 + 0

4

Mia
McCorkel

5:30pm CrossFit All Level...

8 + 0

5

Catalina
Johnson

4:30pm CrossFit All Level...

11 + 54

55#

6

Lauren
Pew

9AM CrossFit All Levels

10 + 24

65#

7

Kaitlin
Welty

9AM CrossFit All Levels

10 + 15

55#, KB swings 25# (injury)

8

Savanna
Fallon

5:30pm CrossFit All Level...

10 + 11

active rest

9

Hilary
Thomas

5:30pm CrossFit All Level...

9 + 18

65#BB, 15#SB

10

Amber
Bloomfield

6:30pm CrossFit All Level...

9 + 12

15# slams 65# lunges

11

Erica
Lugo

4:30pm CrossFit All Level...

9 + 6

35lb/ 15 ball

12

Christine
Rosini

6:30pm CrossFit All Level...

9 + 0

65lb, 15lb slam

12

Johna
Kobold

5:30am CrossFit All Level...

9 + 0

65# with 20# slam ball

12

Private

5:30am CrossFit All Level...

9 + 0