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Components

Metcon

Dumbbell Bench Press

Metcon

Settings

Workout

Friday

Metcon

A: Metcon (AMRAP - Rounds and Reps)

Rx =
12 minute AMRAP of:
20 wall balls (20/14)
15 AbMat Situps

Rx+ =
12 minute AMRAP of:
25 wall balls (20/14)
15 GHD Situps

Strength

B: Dumbbell Bench Press (5 Sets of 15 Reps Across)

2 minutes rest between sets

Extra

C: Metcon (AMRAP - Reps)

AMRAP 6
50/35 calorie bike
In remaining time Bar Muscle ups

*score is number of bar muscle ups

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

Whiteboard:

Friday, September 10, 2021

Male Clients

1

Kegan
Sullivan

CrossFit: 5:00 AM

6 + 25

30lb wall ball

2

Adam
Cole

CrossFit: 12:00 PM

5 + 25

Not a 30# ball - #overachievers😅

3

Ricky
Flaig

Open Gym

5 + 19

30lb Ball

4

Hunter
Brayton

CrossFit: 5:00 AM

5 + 17

Accidental 30 lb

5

Derek
Odom

Open Gym

5 + 0

6

BJ
Marsh

CrossFit: 5:00 AM

7 + 0

6

Jake
Adams

Open Gym

7 + 0

7

yasser
elhariry

CrossFit: 5:00 AM

6 + 10

8

Ben
Kulp

CrossFit: 12:00 PM

6 + 0

9

John
Mullen

CrossFit: 5:00 AM

5 + 23

Can't read. 20wb and 15 ghd. Rx extra

10

Andy
Kaestle

CrossFit: 5:00 AM

7 + 1

Keegan/Rick Rx+ 20 wall balls at 30lbs, 15 GHDs

Female Clients

1

Alaina
Savage

Open Gym

8 + 1

20lb wallball

2

Nicole
Laudano

CrossFit: 5:00 AM

6 + 20

3

Paris
McAdam

CrossFit: 12:00 PM

7 + 20

4

Anna
McKay

CrossFit: 6:00 AM

7 + 9

5

Gillian
Sowden

Open Gym

7 + 2

6

Krista
Patronick

CrossFit: 6:00 AM

5 + 14

7

Irma
Vlasac

CrossFit: 6:00 AM

4 + 5

15 ghd sit-ups, 20 wall balls