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Components

Metcon

Metcon

Metcon

Settings

Workout

Sat

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
50 DUs
15 front squats 115/75
7 burpees over bar

Rx+ - 155/105 UB squats and DUs

Rest 6 min b/t workouts

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
25 wall ball 20/14
15 pull ups
10 ring dips

Rx+ - 25/16 and all UB sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
30 S2OH 95/65
20 power cleans
10 box jumps 24/20

Rx+ - 115/75 and 30/24 box

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

Whiteboard:

Saturday, September 26, 2015

Male Clients

1

Mike
Ford

10 AM CrossFit

4 + 53

2

John
Rogacki

10 AM CrossFit

3 + 64

1st set: UB squats, 40 UB DUs

3

Tom
Holt

10 AM CrossFit

3 + 58

4

Fahad
Al-Wetaid

8:15 AM CrossFit

4 + 40

115#/single unders

5

Fred
Peterson

8:15 AM CrossFit

3 + 50

75#

6

Jonathan
Bermudez

7:00 AM CrossFit

2 + 8

95# front squat 2:1 singels

7

Tom
Holt

8:15 AM CrossFit

0 + 0

where ARE YOU TOM?!

Female Clients

1

Christine
Ford

8:15 AM CrossFit

4 + 3

2

Sarah
Holman

8:15 AM CrossFit

3 + 51

3

Haley
Bury

8:15 AM CrossFit

3 + 5

4

Chantell
Fukumae

8:15 AM CrossFit

4 + 0

75 lb front squat 100 singles

4

Rana
Schnaubelt

7:00 AM CrossFit

4 + 0

SU, rest rx. 8min

5

Colette
Matsuda

7:00 AM CrossFit

3 + 50

75#, SU