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Components

1000m Row + 400m Run

Metcon

Settings

Workout

10/23/2019

Conditioning

1000m Row + 400m Run (Time)

For Time: Max Effort 1000m Row immediately into a max effort 400m run

Workout of the Day

Metcon (4 Rounds for reps)

Tabata!
Calorie Row
Dumbbell Hang Clean & Jerks (1 Dumbbell, 35/20, Rx+=50/35)
Russian Twist (L/R=2, 25/15 plate)
Dumbbell Power Cleans (2 Dumbbells, 35/20, Rx+=50/35)

Record TOTAL Reps each Round

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

Whiteboard:

Wednesday, October 23, 2019

Male Clients

1

Aaron
Coash

5:45PM CrossFit

5:11

2

Sean
Smith

4:30PM CrossFit

5:19

3

Cameron
Reeves

5:30AM CrossFit

5:30

4

Kevin
Korinek

5:30AM CrossFit

5:35

5

Chase
Young

4:30PM CrossFit

5:44

6

Michal
Morelos

4:30PM CrossFit

5:52

7

Jack
Davis

4:30PM CrossFit

5:57

8

Lui
Rodriguez

5:30AM CrossFit

6:03

9

Seth
McClellan

5:30AM CrossFit

6:17

10

adolfo
avalos

8:30AM CrossFit

6:24

11

Raine Corado
l

5:45PM CrossFit

7:04

12

Anthony
Chapman

8:30AM CrossFit

7:15

13

Bill
Johnson

5:45PM CrossFit

7:33

14

jesse
quintana

8:30AM CrossFit

7:44

15

Teel
Reeves

5:30AM CrossFit

8:26

Female Clients

1

Tracy
May

8:30AM CrossFit

6:07

2

Brooke
Silverthorn

4:30PM CrossFit

6:10

3

Meg
Brown

5:30AM CrossFit

6:31

4

Zarai
Salayandia

4:30PM CrossFit

6:38

5

Becky
Parrish

5:30AM CrossFit

6:49

6

Melissa
McClellan

5:30AM CrossFit

6:51

7

Emily
Hunt

5:30AM CrossFit

7:24

8

Jessica
Wallace

5:30AM CrossFit

7:50

9

jesseca
jackson

4:30PM CrossFit

8:23