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Metcon

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11/8/16

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 4:
27 Cal Row
27 Burpees
27 C2B
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

Metcon (7 Rounds for reps)

EMOMx7:
6 C2B Pull-ups
30 Double-unders

Every round is worth 36 reps

Melissa Lima next is a bar MU!

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

Whiteboard:

Tuesday, November 08, 2016

Male Clients

1

Colby
Wollak

4:00 PM CrossFit

3 + 63

2

Kyle
Baker

5:30 AM CrossFit

3 + 51

3

Derrick
Ledford

5:30 PM CrossFit

3 + 16

1st round crushed me

4

Derek
Halford

8:30AM CrossFit Class

2 + 90

5

Darius
Nouri

8:30AM CrossFit Class

2 + 85

6

Tom
Collins

5:30 PM CrossFit

2 + 73

7

Toni
Huber

5:30 AM CrossFit

1 + 143

Counted wrong:) r1 71 r2 52 r3 1+20

8

Eric
Olinger

4:00 PM CrossFit

1 + 139

9

Erich
Cloninger

8:30AM CrossFit Class

1 + 130

10

Lanny
Natoli

4:00 PM CrossFit

1 + 123

11

Chris
Morales

8:30AM CrossFit Class

1 + 117

12

Zack
DeBerry

5:30 AM CrossFit

1 + 115

Rd1-58,Rd2-53,Rd3-1+4

13

Jonathan
Austin

5:30 AM CrossFit

0 + 159

14

Bob
Swadley

8:30AM CrossFit Class

2 + 68

RR, knee ups

14

Stephen
Kent

5:30 AM CrossFit

2 + 68

ring rows

15

King
of Verdict ...

5:30 AM CrossFit

2 + 51

ring rows

16

Danny
Eckard

5:30 AM CrossFit

1 + 129

Rings

17

Brian
Shannon

5:30 PM CrossFit

1 + 117

pull ups

18

Rhett
Reiser

8:30AM CrossFit Class

1 + 110

knees to chest

19

Ty
Callaway

8:30AM CrossFit Class

1 + 109

20

Brady
Swadley

8:30AM CrossFit Class

0 + 155

21

Justin
Lincoln

5:30 AM CrossFit

0 + 0

1, 54 2, 44 3, 43

Female Clients

1

Jill
Olinger

4:00 PM CrossFit

2 + 94

2

Brittany
Bowden

6:30 PM CrossFit

2 + 67

3

Alyson
Knight

5:30 PM CrossFit

1 + 131

3

Cambell
Vander Haar

4:00 PM CrossFit

1 + 131

3

Cambell
Vander Haar

12:00 PM CrossFit

1 + 131

4

Jenn
Warcola

8:30AM CrossFit Class

1 + 116

5

Private

8:30AM CrossFit Class

1 + 114

6

Jennifer
Taylor

4:00 PM CrossFit

0 + 145

7

Stacey
Nance

4:00 PM CrossFit

0 + 132

8

Linda
Royston

9:30 AM CrossFit

2 + 64

box burpees and ring rows/sit ups

9

Karina
Collins

5:30 PM CrossFit

1 + 111

situps and RR

9

Krissy
Jones

12:00 PM CrossFit

1 + 111

su rr

9

Rhonda
Halford

12:00 PM CrossFit

1 + 111

t2b

10

Nikki
Stewart

8:30AM CrossFit Class

1 + 104

Pull ups t2b

11

Lilly
STump

6:30 PM CrossFit

1 + 85

run. mom was REALLY slow):

12

Lauran
Stump

6:30 PM CrossFit

1 + 67

rr

13

Shannon
Fichter

5:30 AM CrossFit

0 + 161

Rr, ghd

14

Cheri
Howard

5:30 PM CrossFit

0 + 157

box burp, rr sit up

15

Kelly
Nouri

8:30AM CrossFit Class

0 + 136

pull ups t2b

16

Amanda
Vander Haar

4:00 PM CrossFit

0 + 135

OUCH!!! :(

17

Kayla
Whitlock

5:30 PM CrossFit

0 + 131