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Components

Metcon

Settings

Workout

Stacy's Mom

Warm-up

2 Sets:
1:00 Bike (moderate)
10 Goblet Squats (light)
10 Russian Single Arm Kettlebell Swings (each side) (moderate)

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets For Times:
25 Wall Balls (20/14)
20/15 Calorie Bike
15 Dumbbell Snatches (50/35)
-Rest 3 Minutes b/t sets-

Gymnastics

Metcon (No Measure)

Toes to Bar
4 sets @20%
--rest 30 seconds between sets--
---rest 1 minute--
3 sets @25%
--rest 30 seconds between sets--
---rest 1 minute--
2 sets @30%
---rest 2 minutes ---

Max effort hang on rig
*Do not use grips for hang.

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

Whiteboard:

Wednesday, October 13, 2021

Male Clients

1

Brad
Robert

CrossFit: 5:15 AM

4:55

2

Luke
Lister

CrossFit: 5:15 AM

5:00

3

Seth
Eubanks

CrossFit: 5:15 PM

5:23

4

Chris
Mondero

Remote Athlete

6:26

5

Chuck
Lambertz

CrossFit: 6:15 AM

6:39

30# <--- way to go!!

6

Jerry
Sipe

Remote Athlete

6:40

7

Justin
Ferrell

CrossFit: 5:15 PM

6:58

8

Joshua
Meyer

CrossFit: 6:15 AM

6:25

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

4:39

2

Monteene
Carter

Remote Athlete

6:02

3

Private

CrossFit: 6:15 PM

6:05

4

Amber
Lambertz

CrossFit: 5:15 AM

6:41

20# wb <--- heck yes she did!!!

5

Candace
Lister

CrossFit: 5:15 AM

7:20

6

Jenny
Bauer

CrossFit: 6:15 PM

7:26

7

Laura
Krier

CrossFit: 5:15 PM

7:30

8

Jolene
Pfeil

CrossFit: 5:15 PM

6:13

10# wb, 25#

9

Sara
Fleming

CrossFit: 5:15 AM

6:26

10

Tina
Haist

CrossFit: 6:15 PM

6:28

11

Jill
Krier

CrossFit: 5:15 PM

6:52

#10 wb, #20

12

Sharon
Klima

CrossFit: 5:15 PM

7:17

13

Mya
Bauer

CrossFit: 6:15 PM

7:43

6#wb; 15#db

14

Mallory
Robert

CrossFit: 5:15 AM

8:13

20# sq, bike, 40# snatch

15

Renata
Knox

CrossFit: 6:15 AM

10:35