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Metcon

Back Squat

Metcon

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Workout

Thursday

Metcon

A: Metcon (AMRAP - Rounds and Reps)

Rx =
7 minute AMRAP of:
10 bar facing burpees
5 ring dips or 2/1 ring muscle ups

Rx+ =
7 minute AMRAP of:
10 bar facing burpees
4/3 ring muscle ups

Strength

B: Back Squat (5 - 5 - 5 - 5 Climbing )

Extra

C: Metcon (4 Rounds for time)

Rowing
4 x 750m; 2 minutes rest

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Whiteboard:

Thursday, September 02, 2021

Male Clients

1

Jesse
Cook

Open Gym

4 + 10

2

Adam
Cole

CrossFit: 12:00 PM

6 + 1

3

Ricky
Flaig

CrossFit: 5:00 AM

6 + 0

4

Derek
Odom

Open Gym

5 + 10

5

Stowe
Beam

Open Gym

5 + 9

Ring dips @home

6

Devon
Arsenault

Open Gym

4 + 10

Couldn’t have gone any slower. Did not get my breathing up too mu...

7

Andy
Kaestle

CrossFit: 5:00 AM

6 + 0

5 strict pull ups

8

Ben
Kulp

CrossFit: 12:00 PM

5 + 1

I think? Lack of oxygen makes it hard to count.

Female Clients

1

Nicole
Laudano

CrossFit: 5:00 AM

7 + 6

1 RMU

2

Heather
Lynaugh

CrossFit: 12:00 PM

5 + 6

Banded dips

3

Jennifer
Schiffman

CrossFit: 12:00 PM

5 + 5

ring push ups

4

Paris
McAdam

CrossFit: 5:30 PM

4 + 9

5 ring rows/5 band dips

5

Irma
Vlasac

CrossFit: 6:00 AM

3 + 11

Jumping ring pull ups