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Metcon

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191008

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES
400m Row*
10 Burpee Over Rower
10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500...). Reset the rower before the start of each round.

Cool Down

FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

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

Whiteboard:

Tuesday, October 08, 2019

Male Clients

1

Richard
Andrews

4:00 PM CrossFit

6 + 0

2

Chase
Lewis

6:00 PM CrossFit

5 + 17

3

Tommy
Padron

6:00 PM CrossFit

5 + 13

4

Matt
Neid

4:00 PM CrossFit

5 + 2

5

Justin
Rodriguez

12:00 PM Noon CrossFit

5 + 0

6

Matthew
Daniels

5:00 AM CrossFit

4 + 18

7

bryan
teel

12:00 PM Noon CrossFit

4 + 17

8

Thanh
Le

7:00 PM CrossFit

4 + 15

9

Robert
Mooney

12:00 PM Noon CrossFit

4 + 3

10

Private

4:00 PM CrossFit

4 + 0

11

Kenny
Stanley

5:00 AM CrossFit

3 + 24

12

Aaron
Conger

5:00 AM CrossFit

3 + 23

13

Adam
Covin

9:00 AM CrossFit

4 + 4

Green band p/u

14

Charlie
Jackson

4:00 PM CrossFit

4 + 3

Banded pull-ups

14

Fermin
Rivas

4:00 PM CrossFit

4 + 3

Green Band PUs

15

Bryan
Tolleson

7:00 PM CrossFit

4 + 2

Green band

16

Heath
Williamson

4:00 PM CrossFit

4 + 0

16

Private

4:00 PM CrossFit

4 + 0

17

isai
lara

9:00 AM CrossFit

3 + 2

Female Clients

1

Miriany
🇵🇷 Hornberger

12:00 PM Noon CrossFit

4 + 7

2

Crissy
Autry

5:00 AM CrossFit

4 + 3

3

Cloud
☁️ ramos

12:00 PM Noon CrossFit

4 + 2

4

Jamie
Sutton

5:00 PM CrossFit

3 + 26

5

Brandy
Le

9:00 AM CrossFit

3 + 25

6

Kasi
Bevel

5:00 PM CrossFit

3 + 11

7

kelly
mooney

9:00 AM CrossFit

4 + 10

J-cup pull up

8

Harley
Lewis

5:00 AM CrossFit

4 + 7

2 green band jcup PU

9

Trudy
Istre

5:00 AM CrossFit

4 + 6

Banded pull-ups, step overs

10

ANGELICA
DELGADO

5:00 AM CrossFit

4 + 4

Banded pull-ups /stepovers

11

Anna
Akker

5:00 PM CrossFit

4 + 2

11

Samantha
Weber

6:00 PM CrossFit

4 + 2

Step overs, green banded pull ups

12

Ale
Sandoval

6:00 PM CrossFit

4 + 1

G/banded pull-ups

13

Isabel
Lewis

6:00 PM CrossFit

4 + 0

13

Jasmine
Alfred

6:00 PM CrossFit

4 + 0

Green & Purple banded

14

Karen
Tallant

5:00 PM CrossFit

3 + 27

Green band Hop overs

15

Elisa
Ramos

9:00 AM CrossFit

3 + 21

Green and purple j cup pull up

15

Precious
Dominguez

6:00 PM CrossFit

3 + 21

Jhook pu

16

Eva
Martinez

5:00 PM CrossFit

3 + 15

Double unders 🤷‍♀️ sitting ring pull-up?

17

jaqueline
gomez

4:00 PM CrossFit

3 + 14

18

Catherine
Benham

6:00 PM CrossFit

3 + 10

Burpee in place - no jump over tower Green + purple band

19

Heather
Kuritz

6:00 PM CrossFit

3 + 3

Black and green band