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Metcon

Metcon

Settings

Workout

CF - 12/2/21

A:

2 rds
400m run
10 lunges each leg
5 inchworms w/ pushup

B: Metcon (Time)

1 set:
2000m row @ 5k pace +3;
Rest 2:00 btw sets
1500m row @ 5k pace +2
Rest :90
1k row @ 5k +1
Rest :60
4 x 500m row @ 5k pace
;rest :60 btw

total time is score

C: Metcon (AMRAP - Reps)

Alt emom x 20
odd- 10-20 wall ball 30/20
Even- 2-5 wall walk
• :40 cap on each minute

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

Whiteboard:

Thursday, December 02, 2021

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

30:58

Includes rest

2

_Stuart
Chandler

5:00 PM CrossFit

31:14

Based off 17:57 5k (1:48 500m)

3

JD
Mason

5:00 PM CrossFit

32:50

4

Brady
Killion

11:30 AM CrossFit

33:04

Bike

5

Jefferson
Adcock

11:30 AM CrossFit

33:30

Split 2k, 1.5k, and 1k 50/50 with C2 and Ski erg then C2 x2 and S...

6

Jordan
Leffel

4:00 PM CrossFit

33:57

7

Tom
Daniel

5:00 PM CrossFit

34:07

Including rest

8

Ben
Hanback

11:30 AM CrossFit

34:30

Bike erg - 4000-3000-2000-1000 x4

8

David
Kan

6:00 PM CrossFit

34:30

Row

9

Robert
Pullen

11:30 AM CrossFit

36:08

10

Jeremy
Hutzel

11:30 AM CrossFit

34:17

Bike

Female Clients

1

Tori
Tesmer

5:00 AM CrossFit

36:47

Time w/ rest

2

Susie
Bilbro

6:00 AM CrossFit

40:53

3

Kaitlyn
Ellis

7:00am CrossFit

29:44