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6 - 200m Sprints w/ Rest

Metcon

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Workout

CrossFit - Mon, Oct 16

Conditioning

6 - 200m Sprints w/ Rest (6 Rounds for time)

Run 200m
Rest 01 Minute
Run 200m
Rest 01 Minute
Run 200m
Rest 01 Minute
Run 200m
Rest 01 Minute
Run 200m
Rest 01 Minute
Run 200m

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Minutes
10 Overhead Squats (95/65, Rx+=As Heavy As Possible)
15/10 Hand-Release Push-ups

10 Lateral Bar Hops (L/R=1)

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

Whiteboard:

Monday, October 16, 2023

Male Clients

1

James
Barger

CrossFit: 5:30 AM

4:26

2

Scottie
Davis

CrossFit: 4:30 PM

4:30

3

Buck
Alexander

CrossFit: 5:30 AM

4:43

4

Nick
Davidson

CrossFit: 4:30 PM

4:57

5

Hayden
Hensley

CrossFit: 8:30 AM

5:05

6

Seth
McClellan

CrossFit: 5:30 AM

5:09

7

Kevin
Korinek

CrossFit: 8:30 AM

5:23

8

Matt
Bratcher

CrossFit: 5:30 AM

5:29

9

Jeremy
Nix

CrossFit: 8:30 AM

5:33

10

kyle
lawles

CrossFit: 5:30 AM

5:36

11

Bill
Johnson

CrossFit: 4:30 PM

6:54

Female Clients

1

Meg
Brown

CrossFit: 5:30 AM

4:56

2

Adri
Bratcher

CrossFit: 5:30 AM

5:35

Bike

2

Jennifer
Nix

CrossFit: 8:30 AM

5:35

3

Amelia
Wright

CrossFit: 4:30 PM

5:38

4

Emily
Hunt

CrossFit: 5:30 AM

6:11

4

Mallory
Wright

CrossFit: 4:30 PM

6:11

5

Natalia
Robinson

CrossFit: 4:30 PM

6:12

6

Liz
Green

CrossFit: 4:30 PM

6:14

7

Traci
Suttle

CrossFit: 5:30 AM

6:23

8

Melissa
McClellan

CrossFit: 5:30 AM

1:59

5 rounds bike - 6:59 total time

9

Tracy
May

CrossFit: 8:30 AM

3:21

bike

10

holly
griffin

CrossFit: 8:30 AM

5:11

row