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Components

Metcon

Settings

Workout

09/24/2019

Warm-up

200 M Jog
3 Rounds
10 Scap Pulls on Rig
15 KB Swings
15 KB Goblet Squats
10 Band Pull Aparts

Conditioning

Metcon (No Measure)

20 seconds on 10 seconds off for 8 minutes alternating between two movements.

L-sit hold off of bumper plates
plank hold

Metcon

Metcon (AMRAP - Rounds and Reps)

15 minute AMRAP
30 Double Unders
15 Power Cleans (115/85)
30 Double Unders
100 M Sprint

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

Whiteboard:

Tuesday, September 24, 2019

Male Clients

1

Jean-Paul
Mitterhofer

5:30 AM CrossFit

5 + 39

2

James
Komisarjevsky

5:30 PM CrossFit

4 + 42

3

Feras
Lababdeh

7:30 PM CrossFit

3 + 60

4

Cason
Peters

5:30 PM CrossFit

2 + 15

5

Mickey
Lawrence

5:30 AM CrossFit

2 + 13

6

Edgar
Campos

7:30 PM CrossFit

4 + 45

6

Mahendra

7:30 PM CrossFit

4 + 45

95#

7

PATRICIO
MACHADO

5:30 PM CrossFit

3 + 75

95 lb

Female Clients

1

Сабира
Макажанова

4:30 PM CrossFit

5 + 0

2

Emma
Risinger

7:30 PM CrossFit

4 + 40

3

𝙻𝚞𝚕𝚞́
𝙶𝚊𝚛𝚣𝚘́𝚗

4:30 PM CrossFit

4 + 13

🚶🏻‍♀️

4

Rachel
Garcia

4:30 PM CrossFit

4 + 0

5

Leslie
Alvarez

12:00 PM CrossFit

3 + 39

6

Jennifer
Pham

7:30 PM CrossFit

3 + 24

7

Laura
Fierro

4:30 PM CrossFit

2 + 60

8

Aneliese
Veazey

4:30 PM CrossFit

2 + 12

9

Nura
Zaggas

5:30 PM CrossFit

3 + 225

I didn't add 100m not if I was suppose to.

10

Pat
Morrison

12:00 PM CrossFit

3 + 75

11

Karen
Godfrey

5:30 PM CrossFit

3 + 41

75lb bar 1st rnd: 20DU, other rnd: 60SU

12

Nancy
Sanchez

6:30 PM CrossFit

3 + 38

Singles x2, PC#65

13

Yarenis
Oliveras

7:30 PM CrossFit

2 + 7

55lb

14

Ashley
Hay

4:30 PM CrossFit

2 + 0

i died barfffff