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Metcon

Metcon

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Workout

12/18/18

Gymnastics

Metcon (AMRAP - Reps)

2 Rounds:
40% of Max Ring MU + 100 DU
30% of Max Ring MU + 100 DU
20% of Max Ring MU

Rest 3 Minutes Between Rounds

RX Bar MU

Fitness: C2B or PU or MU skill work

Metcon

Metcon (AMRAP - Rounds and Reps)

Partner WOD
AMRAP 20:
50/40 Calorie Row
40 Sit-ups
30 C2B
20 Cleans (135/95)

ADV RX as written
RX Pull-ups, Cleans 115/80

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

Whiteboard:

Tuesday, December 18, 2018

Male Clients

1

Derrick
Ledford

4:00 PM CrossFit

22 Reps

2

Private

8:30AM CrossFit Class

8 Reps

3

Kenny
Hastings

6:30 PM CrossFit

43 Reps

Strictl pull-up

4

Eric
Olinger

12:00 PM CrossFit

42 Reps

C2B 8-7-6

5

Hap
Clayton

8:30AM CrossFit Class

36 Reps

c2b

6

Robert
Johnson

9:30 AM CrossFit

20 Reps

20 PullUps, DU for 1.5 min

7

Andy
Pridmore

6:30 PM CrossFit

18 Reps

8

Johnny
Quilla

6:30 AM CrossFit

12 Reps

BMU

9

Todd
Mehrmann

4:00 PM CrossFit

4 Reps

Bar MU

10

Brad
May

12:00 PM CrossFit

0 Reps

3-2-1 C2B DU work

10

Darius
Nouri

8:30AM CrossFit Class

0 Reps

22 C2B & 50 DU/RD

10

David
Fero

12:00 PM CrossFit

0 Reps

c2B

10

Justin
Lincoln

5:30 AM CrossFit

0 Reps

practice on mu

10

King
of Verdict ...

12:00 PM CrossFit

0 Reps

Banded MU work - purple band got 0

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

12 Reps

2

Miranda
Morales

9:30 AM CrossFit

41 Reps

PU's worked on DU

3

Kelly
Nouri

9:30 AM CrossFit

34 Reps

pu's worked on DUs

4

Jennifer
Eckard

9:30 AM CrossFit

19 Reps

Green band pull ups

5

Katie
Tuttle

4:00 PM CrossFit

18 Reps

kipping pullups/50 dus per round

6

Jacki
Collins

5:30 PM CrossFit

10 Reps

DU work

7

Shannon
Fichter

6:30 PM CrossFit

9 Reps

pu, 50 DU each round

8

Jenn
Warcola

8:30AM CrossFit Class

0 Reps

C2b work

8

Maddy
Fero

5:30 AM CrossFit

0 Reps

Bar mu work