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Components

Metcon

Metcon

Settings

Workout

170921

Metcon (AMRAP - Reps)

30 seconds on 30 seconds off for 5 rounds:
-burpee box jumps 24/20
*step ups are not RX

Metcon (Time)

2 Rounds For Time:
200 meter run
10 burpee box jumps 24/20
rest 2 minutes
2 Rounds For Time:
400 meter run
20 toes to bar
Cash out: included for time
90 seconds elbow plank
20 minute time cap

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

Whiteboard:

Thursday, September 21, 2017

Male Clients

1

Matt
Clifford

6:00 AM WOD

44 Reps

8,9,9,9,9

1

Taylor
Jacobson

6:00 AM WOD

44 Reps

2

Cory
Ashby

6:00 AM WOD

43 Reps

3

Justin
Schelin

6:00 AM WOD

41 Reps

3

Mason
Watts

6:00 AM WOD

41 Reps

4

Benjamin
Lee

4:30 PM WOD

33 Reps

4

Chance
Wright

6:00 AM WOD

33 Reps

5

Cody
Johnson

9:30 AM WOD

32 Reps

6

Josh
Langston

4:30 PM WOD

30 Reps

7

Gordon
Dotson

6:00 AM WOD

28 Reps

Female Clients

1

Casee
Richmond

5:00 AM WOD

47 Reps

9, 9, 10, 9, 10

2

Kat
Allen

5:00 AM WOD

34 Reps

2

Susannah
Stout

9:30 AM WOD

34 Reps

3

Ann
Schelin

9:30 AM WOD

32 Reps

4

Miki
Rowan

4:30 PM WOD

31 Reps

6,6,6,6,7

5

Brooke
Wright

9:30 AM WOD

28 Reps

6

Candus
Tibbitts

5:00 AM WOD

26 Reps

6

Rian
Downs

6:00 AM WOD

26 Reps

burpree boxjumps

7

Rachel
Hepworth

6:00 AM WOD

25 Reps

8

Jocelyn
Sackett

9:30 AM WOD

24 Reps

9

Dawn
Hansen

9:30 AM WOD

20 Reps

10

Charo
Shamo

9:30 AM WOD

35 Reps

11

Heidi
Lewis

9:30 AM WOD

32 Reps

12

Syndi
Blackmore

9:30 AM WOD

28 Reps

13

Angie
Ellis

4:30 PM WOD

26 Reps

steps 4 5 5 6 6