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Components

Rope Climb

Metcon

Settings

Workout

Mood Swing

Rope Climb (6 EMOM: 1 rope climb (RX+ Legless))

Rope Climb

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
200m run
12 Kettlebell Swings (53/35) RX+ 70/53
2 Rope Climbs (15′)

Accessory

3 rounds:
Bent over BB row x 10
BB bench press x 5 (increasing each set)
Chin up x 6-8

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

Whiteboard:

Tuesday, December 10, 2019

Male Clients

1

adam
charlton

3:30pm CrossFit

1 x 6

Legless

1

Alek
Kesselring

7:30pm CrossFit

1 x 6

1 legless

1

Private

6:30pm CrossFit

1 x 6

1

Andrew
Starsick

6:30pm CrossFit

1 x 6

w/ legs

1

Dan
Liss

6:00am CrossFit

1 x 6

1

Jeff
Martucci

6:00am CrossFit

1 x 6

2

Aaron
Thomas

12:00pm CrossFit

1 x 1

legless

3

Guadalupe
Leon

7:30pm CrossFit

1 x 5

4

Mark
Victor

6:30pm CrossFit

1 x 1

4

Rob
Stansbury

3:30pm CrossFit

1 x 1

6/6

5

Charlie
Labritz

12:00pm CrossFit

1 x 0

Female Clients

1

April
Marshalek

7:30pm CrossFit

1 x 6

1

Kaitlyn
Johnson

8:00am CrossFit

1 x 6

Legless

2

Ashley
Grim

12:00pm CrossFit

6 x 1

Alt. 1 legless, 1 w/ legs

2

Brittany
Sloneker

5:30pm CrossFit

6 x 1

Legless. 2 were half way the rest full climbs.

2

Carly
Moore

12:00pm CrossFit

5 x 1

3

Cindy
Victor

6:30pm CrossFit

1 x 6

1/2 rope climbs

3

Rebecca
Stansbury

6:00am CrossFit

1 x 6

4

Nicole
Opbroek

12:00pm CrossFit

1 x 2

To shiny part

5

Lexi
Douglas

7:30pm CrossFit

6 x 1

Half climbs

6

Leigh
Chandler

4:30pm CrossFit

1 x 0