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Metcon

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Workout

Snowball fight!

WOD

Metcon (AMRAP - Rounds and Reps)

Rx+
25 Wall Balls
15 Push Presses (135/95 lb.)
3 rounds

25 MB Walking Lunges
200-m MB Bear Hug Carry
3 rounds

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry
*Score = rounds + reps of AMRAP
MB: 20/14 lb.

Rx
25 Wall Balls
15 Push Presses (115/75 lb.)
3 rounds

25 MB Walking Lunges
200-m MB Bear Hug Carry
3 rounds

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry
*Score = rounds + reps of AMRAP
MB: 20/14 lb.

Fitness
15 Wall Balls
10 Push Presses
3 rounds

15 MB Walking Lunges
200-m MB Bear Hug Carry
3 rounds

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry
*Score = rounds + reps of AMRAP

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

Whiteboard:

Monday, December 10, 2018

Male Clients

1

Jon
Fallon

5:30pm CrossFit All Level...

1 + 16

2

#Derek
Wilcock

4:30pm CrossFit All Level...

1 + 0

3

Chris
“Old Man” ...

5:30pm CrossFit All Level...

2 + 35

4

Lyman
Anderson

6:30pm CrossFit All Level...

1 + 27

5

Brock
Johnson

9am CrossFit All Levels

1 + 23

135lb for 5 reps... good luck

6

Del
Tutt

5:30pm CrossFit All Level...

1 + 21

7

Francisco
Garcia

4:30pm CrossFit All Level...

1 + 17

1 rd @135lbs

8

Private

Noon CrossFit All Levels

1 + 0

9

Aaron
Barvitz

5:30pm CrossFit All Level...

0 + 33

10

Chad
Kobold

5:30pm CrossFit All Level...

0 + 19

Lower Back DONE!!

11

The
Godfather

4:30pm CrossFit All Level...

0 + 14

12

kevin
varghese

6:30am CrossFit All Level...

2 + 35

14 lbss, 65 lbs pp

13

Cody
Brown

Noon CrossFit All Levels

2 + 12

95lb

14

Private

9am CrossFit All Levels

1 + 33

15

Brian
Kohl

9am CrossFit All Levels

1 + 12

95 lbs press

15

Luis
Solis

5:30pm CrossFit All Level...

1 + 12

16

John
Cao

5:30pm CrossFit All Level...

0 + 8

15x 30lb / 15x 95lb

17

Private

5:30am CrossFit All Level...

0 + 0

Female Clients

1

brittany
kunz

5:30am CrossFit All Level...

5 + 13

2

Kendra
Lowry

5:30pm CrossFit All Level...

3 + 33

3

Maron
Walker

4:30pm CrossFit All Level...

1 + 12

+ EXTRA 100M

4

Amanda
Phox

Noon CrossFit All Levels

3 + 33

rx / fitness rep combo

5

Annie
Lewis

9am CrossFit All Levels

2 + 21

55lbs push press

6

Erica
Lugo

5:30pm CrossFit All Level...

2 + 0

6lb mb; 35lb push press

7

Lauren
Pew

9am CrossFit All Levels

1 + 35

55#, 14# wb all over the place.

8

alexandra
bayona

6:30pm CrossFit All Level...

1 + 30

9

Rose
Hernandez

Noon CrossFit All Levels

1 + 27

Rx reps, 55# push press, 14# wb

10

Tawna
Wedin

4:30pm CrossFit All Level...

1 + 23

65

11

Ashlyn
Eddleman

4:30pm CrossFit All Level...

1 + 14

10# wall balls 14# lunges and bear hug run 65# PUSH PRESS

12

amy
an

5:30pm CrossFit All Level...

1 + 12

14 lb WB 55 lb push press

13

Private

6:30pm CrossFit All Level...

1 + 7

14

Laurie
Perez-Fran ...

6:30pm CrossFit All Level...

1 + 6

15

lauren
martin

9am CrossFit All Levels

1 + 2

rx intro. wb set 25/15,10/xx. pp 3x5

16

Amanda
McFarland

5:30pm CrossFit All Level...

1 + 0

25 Wall Balls 15 Push Presses (135/95 lb.) 3 rounds 25 MB Walking...