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Metcon

Metcon

Metcon

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Workout

CF - 10/15/20

A:

Air Runner warm up
2 x
:30 moderate
:30 hard
2:00 rest

B: Metcon (2 Rounds for time)

2x 2k row @ 10k pace (moderate effort) ; rest 2:00 btw

Rest 5 min

C: Metcon (2 Rounds for distance)

2x :90 c2 bike @ hard effort; rest :90

Rest 3 min

D: Metcon (3 Rounds for time)

3 x 20/15 cal ski afap; rest :60

E: Metcon (No Measure)

Ttb- 3x 5.5.5.5.5; rest :10/2:00

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

Whiteboard:

Thursday, October 15, 2020

Male Clients

1

_Stuart
Chandler

5:00 PM CrossFit

15:36

2

Nate
Dodd

5:00 PM CrossFit

15:57

3

Flynt
Foster

6:00 PM CrossFit

16:14

4

Dustin
Dowell

12:30 PM CrossFit

16:38

5

David
Kan

6:00 PM CrossFit

16:40

80% effort

6

Kevin
Kraft

4:00 PM CrossFit

16:47

7

Ben
Hanback

4:00 PM CrossFit

17:02

8

Henry (Nick)
Nickells

6:00 PM CrossFit

17:24

9

Alan
Hutcheson

11:30 AM CrossFit

17:52

10

Cory
Rexford

11:30 AM CrossFit

27:26:00

Pace around 200

Female Clients

1

Laura
Kim

6:00 PM CrossFit

17:31

2

Brittany
Hanback

4:00 PM CrossFit

17:43

3

Ryan
Elizabeth ...

4:00 PM CrossFit

17:44

2:05–2:18 pace

4

Jessica
Dodd

5:00 PM CrossFit

19:09

5

Hadley
Davenport

4:00 PM CrossFit

19:41

6

Kelley
Hall

6:00 PM CrossFit

19:36

7

Maggie
Edwards

12:30 PM CrossFit

19:56

2000m/1785m