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Components

Metcon

Settings

Workout

CF - 10/14/21

A:

3 sets
200m run
10 plate ground to overhead 15/10
5 burpee rollups

Burpee rollups
https://youtu.be/4THEZh7te5g

B: Metcon (Calories)

5 set:
:50 max cal ski
:50 max cal bike
:50 max cal row
rest 1:00
*hold maximum avg across sets for 20 min

score is total cals

C: Metcon (No Measure)

5 sets:
20 ghdsu
10 strict hspu
rest as needed

Modification
GHD - V-ups, situps
S.hspu - kipping, add abmats, off box

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

Whiteboard:

Thursday, October 14, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

270 Calories

18 across

2

John
Gill

11:30 AM CrossFit

254 Calories

3

Ben
Hanback

11:30 AM CrossFit

208 Calories

4

David
Kan

6:00 PM CrossFit

192 Calories

14,13,11; 14,13,11; 14,14,11; 15,14,12; 13,12,11

5

Dwayne
Vick

4:00 PM CrossFit

169 Calories

Female Clients

1

Camille
Cline

11:30 AM CrossFit

182 Calories

2

Laura Lynn
Williams

11:30 AM CrossFit

175 Calories

3

Jessica
Dodd

5:00 PM CrossFit

173 Calories

4

Melanie
Velazquez

5:00 PM CrossFit

166 Calories

5

Shannon
Lyczkowski

6:00 PM CrossFit

150 Calories

6

Tori
Tesmer

5:00 AM CrossFit

148 Calories

30,29,30,29,30

7

Nicole
Rieman

6:00 AM CrossFit

9 Calories