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Metcon

Settings

Workout

Carry Run Snatch

Warm-up

3 Rounds:
20 Calories (Row Or Ski Erg)
20 Banded Presses
30 Cobras (2.5)
20 Russian KBS (medium weight)
20 Dumbbell Rows (per side)

Metcon (Time)

6 Rounds:
100m Dball Carry (50/40)
200m Run
10 Alternating DB Snatches (60/40)

Mobility

Talk with the coach on how you are feeling and spend 12 Minutes working on specific mobility needs

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

Whiteboard:

Thursday, November 01, 2018

Male Clients

1

Adam
Gelfand

12pm CrossFit

14:04

2

Mark
Patzer

12pm CrossFit

14:59

3

Chris
Aldrich

6am CrossFit

15:43

4

Jim
Pinkerton

6am CrossFit

17:04

5

Fabricio
🦍

12pm CrossFit

19:40

6

Mark
Townley

12pm CrossFit

15:11

7

Kevin
Baker

12pm CrossFit

15:58

8

Robby
Tabellija

12pm CrossFit

16:03

40#dball, 50#snatch

9

Pete
Mc Workman

6am CrossFit

17:10

40# ball / 50# dumbbell

10

Salvador
Urena

5pm CrossFit

21:05

11

Tyler
Eickmann

5pm CrossFit

22:00

40lbs Dball carry 40lbs alt. DB snatch

Female Clients

1

Jaclyn
Morbitzer

6am CrossFit

17:53

2

Donica
Ryder ⛵️

6am CrossFit

20:36

3

Maria
Mercado

6am CrossFit

20:40

4

Genesis
Dejesus

12pm CrossFit

18:44

5

Lisa
Gift

5pm CrossFit

19:23

40# ball, 25#db snatch- could have went heavier

6

Janelle
Humphrey

6am CrossFit

19:36

30# Dball, 25# DB

7

kasey
stark

5pm CrossFit

19:46

20lb db

8

Vanetta
Mayo

6am CrossFit

22:19