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Metcon

Metcon

Settings

Workout

10/30/19

Metcon

Metcon (5 Rounds for time)

ADV RX
On the 2:00 x 5 Sets:
8 OHS (135/95)
4 C2B
2 Bar MU

RX
On the 2:00 x 5 Sets:
3 C2B
7 OHS (75/55)
3 C2B Pull-Ups

5 Separate Rounds For Time. WODify will total your time over the 5 rounds.

Metcon

Metcon (4 Rounds for reps)

ADV RX
4 Rounds:
AMRAP 4:
200m Run
20/15 Cal Bike
Max Calorie Row

RX: 15/12

Rest 4 Minutes Between Rounds

Score is total Calories on the Row.

Non- Runners do the Ski Erg

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

Whiteboard:

Wednesday, October 30, 2019

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

2:44

2

Private

5:30 AM CrossFit

3:55

3

Alto
Shambles

12:00 PM CrossFit

1:58

4

Jason
Leach

12:00 PM CrossFit

2:05

5

Hap
Clayton

8:30AM CrossFit Class

2:09

fs @95

6

Kenny
Hastings

8:30AM CrossFit Class

2:19

7

Todd
Mehrmann

4:00 PM CrossFit

2:23

8

Darius
Nouri

8:30AM CrossFit Class

2:29

9

Lee
Blackwelder

5:30 PM CrossFit

2:50

10

King
of Verdict ...

12:00 PM CrossFit

2:52

11

Eric
Olinger

12:00 PM CrossFit

3:01

12

wesley
wilson

9:30 AM CrossFit

5:12

115 and couldn't finish MU's

13

Scotty
In Route

12:00 PM CrossFit

2:45:00

14

Jason
Denis

5:30 PM CrossFit

2:10

front squats c2b

15

Evan
Mason

12:00 PM CrossFit

2:59

85# Pull-Ups

16

Joey
Hager

4:00 PM CrossFit

3:18

75lb

17

Paul
Rafferty

5:30 AM CrossFit

3:22

18

Jim
Tuttle

6:30 AM CrossFit

3:49

45#OHS

19

Stephen
Kent

5:30 AM CrossFit

3:59

RR / #75 OHS / ELV RR

20

Al
Moody

5:30 AM CrossFit

4:18

Jumping pull-ups, FS 115#

20

Ryan
Snitker

4:00 PM CrossFit

4:18

75# OHS did BMU first 3 rounds then C2B

21

Chad
Malmstrom

8:30AM CrossFit Class

4:20

55 lbs ohs

22

Mike
DeBeauvernet

9:30 AM CrossFit

4:50

23

Donald
Stewart

5:30 PM CrossFit

0:00

did 95 fs and c2b

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

3:45

2

Cambell
Vander Haar

12:00 PM CrossFit

2:24

3

Myra
Harmon

4:00 PM CrossFit

3:09

4

Teeter
Miller

5:30 PM CrossFit

4:45

5

Kelly
Nouri

8:30AM CrossFit Class

3:18

pullups 35#

6

Katie
Tuttle

4:00 PM CrossFit

3:29

C2B, 15# OHS

7

Marissa
Hager

4:00 PM CrossFit

3:51

8

Alyssa
Dias

4:00 PM CrossFit

4:34

PU/55#

9

Amy
Clinton

9:30 AM CrossFit

4:39

9

Jacki
Collins

9:30 AM CrossFit

4:39

RRs second 3

10

Cindy
Orr

8:30AM CrossFit Class

4:47

3 chinup, 3 rr, fs 55

11

Kiersten
Palmer

9:30 AM CrossFit

4:56

15lbs RR

12

Allison
Farar

4:00 PM CrossFit

5:34

kpu and banded pu

13

chelsea
snitker

4:00 PM CrossFit

6:32

14

Maddy
Fero

8:30AM CrossFit Class

2:35:00

55 pu

15

Cindy
Mustian

8:30AM CrossFit Class

4:17:00

35Lb front sq; banded PUs