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Metcon

Metcon

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Workout

Wednesday

Primer

A: Metcon (Calories)

Rx =
3 rounds of:
1 minute calorie bike
1 minute rest
1 minute calorie row
1 minute rest

Partner WOD

B: Metcon (AMRAP - Rounds and Reps)

Rx =
15 minute AMRAP of:
20 power cleans (135/85)
20 dumbbell bench press (50s/35s)

Rx+ =
15 minute AMRAP of:
20 power cleans (185/125)
20 dumbbell bench press (70s/50s)

partion reps anyhow

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

Whiteboard:

Wednesday, September 15, 2021

Male Clients

1

Andy
Kaestle

CrossFit: 5:00 AM

156 Calories

71 on bike, 85 on rower

2

Kegan
Sullivan

CrossFit: 5:00 AM

155 Calories

3

Adam
Cole

Open Gym

150 Calories

4

Jesse
Cook

Open Gym

146 Calories

21/24/26 24/25/25 Echo bike

5

Private

CrossFit: 5:30 PM

126 Calories

6

John
Mullen

CrossFit: 5:00 AM

122 Calories

7

Derek
Odom

Open Gym

109 Calories

8

Jake
Adams

Open Gym

100 Calories

Bike only

9

yasser
elhariry

CrossFit: 5:00 AM

96 Calories

10

Luke
Amen

CrossFit: 5:30 PM

130 Calories

Female Clients

1

Michaela
Goodwin

CrossFit: 6:00 AM

167 Calories

#beefbabes

2

Taylor
Turner

CrossFit: 5:30 PM

106 Calories

3

Irma
Vlasac

CrossFit: 6:00 AM

95 Calories

4

Megan
Landgraf

CrossFit: 5:30 PM

91 Calories

5

Heather
Lynaugh

CrossFit: 12:00 PM

82 Calories

6

Tracey
Evans

CrossFit: 12:00 PM

78 Calories

7

KRYSTAL
SEWELL

CrossFit: 6:00 AM

0 Calories

w/ Paul. Our value cannot be defined by some number.

8

Anna
McKay

CrossFit: 6:00 AM

167 Calories

#beefbabes

9

Gillian
Sowden

CrossFit: 12:00 PM

95 Calories

Row

10

Krista
Patronick

CrossFit: 6:00 AM

0 Calories

Present