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Components

Metcon

Settings

Workout

Monday

Warm-up

2:00 Bike or Row (Increase pace every :30 starting at 50% effort)

Into…

2 rounds
8/8 Split Squat
5 Slow RDL (empty BB)

Into…

2 rounds
:30 hard bike/row
5 DL (with weight)
5 sit ups

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES
40/30 Cal Bike or 50/40 cal row
30 Sit-Ups
20 Walking Lunges
10 deadlifts (185/125)(155/105) or less

(Score is Rounds + Reps)

RX+
225/175

Scaled
30/20 cal bike 40/30 cal row

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows

(No Measure)

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

Whiteboard:

Monday, December 07, 2020

Male Clients

1

Jack
Berry

6:00 AM CrossFit

4 + 20

Row

2

Nick
Trzesniowski

5:00 AM CrossFit

3 + 40

🎅🏻

3

Wesley
Rogers

6:00 AM CrossFit

3 + 18

Bike

4

Stefan
Chamlis

6:30 PM CrossFit

3 + 15

5

Lex
Egea

5:30 PM CrossFit

3 + 66

Row

6

EJ
Walter

4:30 PM CrossFit

3 + 32

7

Do not call
Pfalzgraf

5:30 PM CrossFit

3 + 30

row

8

Jason
Rabinowitz

5:00 AM CrossFit

3 + 23

Bike

9

Travis
Rose

4:30 PM CrossFit

3 + 20

10

Andrew
Carroll

6:30 PM CrossFit

3 + 1

used Bike

11

Bruce
Vredenburg

5:00 AM CrossFit

3 + 0

Bike

11

Eli
Brewton

6:00 AM CrossFit

3 + 0

12

Eric
Cobb

5:30 PM CrossFit

2 + 99

13

Austin
Haarmann

5:30 PM CrossFit

2 + 43

14

Kenneth
Smith

8:30 AM CrossFit

2 + 13

The bike slowed me down.

Female Clients

1

Sam
Quale

5:00 AM CrossFit

3 + 33

Rower 175

2

Lianne
San Andres

8:30 AM CrossFit

3 + 20

🥲🥲🥲 | row

3

Katie
Brookes

8:30 AM CrossFit

4 + 0

40 cal ROW 🤮

4

Codi
Ready

8:30 AM CrossFit

3 + 85

5

Joy
Harrell

4:30 PM CrossFit

3 + 22

6

Jessie
Pickett

8:30 AM CrossFit

3 + 20

155# barbell

7

Katie
Cuson

6:00 AM CrossFit

3 + 14

8

Shayna
Rogers

8:30 AM CrossFit

3 + 13

Row

9

Katie
Vance

4:30 PM CrossFit

3 + 10

155 dl

10

Anita
Dean

6:30 PM CrossFit

3 + 6

11

Jessica
Kelly

5:00 AM CrossFit

3 + 1

12

Lakeisha
Crouch

5:30 PM CrossFit

3 + 0

13

Abby
Morales

6:30 PM CrossFit

2 + 77

125#

14

Jenna
Chastain

4:30 PM CrossFit

2 + 43

2 rounds + 30 cals on the bike, 30 sit ups, 12 lunges

15

Camille
Mayo

6:30 PM CrossFit

4 + 30

30 jump ropes 15 sit ups

16

Mandy
Resmondo

5:30 PM CrossFit

3 + 55

85lb dl

17

Rachel
Vrooman

4:30 PM CrossFit

3 + 7

Row, 105#

18

Crystal
Berry🫐

8:30 AM CrossFit

3 + 0

Bike, 105lb dl

18

Kara
Byrd

5:30 PM CrossFit

3 + 0

19

Leigh
Green

8:30 AM CrossFit

2 + 94

20

Naomi
Kjer

4:30 PM CrossFit

2 + 40

Row, 85lbs

21

Miranda
Burkett

5:30 PM CrossFit

1 + 90