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Metcon

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Workout

Aerobic Tuesday

Metcon (AMRAP - Reps)

Every 3:00 for 36:00 (3 rounds)

Station 1 - run 400m
Station 2 - 40 alternating step ups, 20" box
Station 3 - Row 500m
Station 4 - Bike 1200m

**Each successfully completed station counts as 1 rep

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

Whiteboard:

Tuesday, September 24, 2019

Male Clients

1

AJ
Ross

6:00 AM CrossFit

12 Reps

1

Austin
Ingram

5:30 PM CrossFit

12 Reps

1

Ben
Reid

6:30 PM CrossFit

12 Reps

1

Chris
Davis

5:00 AM CrossFit

12 Reps

1

Chris
Lenox

10:00 AM CrossFit

12 Reps

1:56-2:18

1

Dale
Rinkenberger

5:30 PM CrossFit

12 Reps

1

Dave
Lombardo

5:00 AM CrossFit

12 Reps

1

Donnie
Barbour

Drive Thru

12 Reps

20:21 b/c capitalism

1

Private

5:00 AM CrossFit

12 Reps

1

Harris
Frank

5:00 AM CrossFit

12 Reps

1

Jacob
Thompson

5:30 PM CrossFit

12 Reps

1

Jared
Kent

4:30 PM CrossFit

12 Reps

1

Jason
Jones

5:00 AM CrossFit

12 Reps

1

Ken
Walma

5:00 AM CrossFit

12 Reps

Rx+ final round, 600m, 50 su, 750m, 1500m

1

Private

4:30 PM CrossFit

12 Reps

1

Max
Leaming

5:00 AM CrossFit

12 Reps

RX, RX+ round 3: 600 run, 750 row, 1500 bike

1

Mike
Witt

4:30 PM CrossFit

12 Reps

1

Patrick
Dedoyard

5:30 PM CrossFit

12 Reps

1

Paul
Miller

8:00 AM CrossFit

12 Reps

1

Rich
Marino

4:30 PM CrossFit

12 Reps

1

Tom
Boyle

5:00 AM CrossFit

12 Reps

1

Wallis
Shoppy

5:00 AM CrossFit

12 Reps

2

Clint
VanHoy

8:00 AM CrossFit

9 Reps

Scaled run ( knee)

3

Chris
Bryant

Drive Thru

12 Reps

Rx except 150M FC 2x35# in lieu of run (left knee)

Female Clients

1

Allison
Elliott

5:00 AM CrossFit

12 Reps

1

Amy
Linton

4:30 PM CrossFit

12 Reps

1

Angela
Ing

8:00 AM CrossFit

12 Reps

1

Angie
Bryant

10:00 AM CrossFit

12 Reps

whoa dude!

1

Brenda
Miller

8:00 AM CrossFit

12 Reps

1

Carla
Henriet

5:00 AM CrossFit

12 Reps

1

Hannah
Teece

Drive Thru

12 Reps

1

Jen
Thompson

5:30 PM CrossFit

12 Reps

1

Kim
Hullett

10:00 AM CrossFit

12 Reps

1

Private

5:30 PM CrossFit

12 Reps

1

Lissy
Cowdery

6:30 PM CrossFit

12 Reps

1

Lori
Adkins

5:00 AM CrossFit

12 Reps

1

Selena
Richter

Drive Thru

12 Reps

1

Staci
Hamilton

8:00 AM CrossFit

12 Reps

1

Tonika
Taylor

6:00 AM CrossFit

12 Reps

1

Vanessa
Kennedy

6:30 PM CrossFit

12 Reps

2

Jessica
Chauncey

8:00 AM CrossFit

11 Reps

3

Marie
Holbrook

Drive Thru

10 Reps

ran 200m 2 rds

4

Ashley
Barnes

6:30 PM CrossFit

12 Reps

alt row w slam balls, alt step w push/sit up

4

Private

6:30 PM CrossFit

12 Reps

4

Emily
Thaxton

8:00 AM CrossFit

12 Reps

small loop run, small box step ups

4

Estela
Falla-Ross

6:00 AM CrossFit

12 Reps

I ran!! Short box! Knee:(

4

Kim
Bolen

8:00 AM CrossFit

12 Reps

4

Laurie
Davis

5:00 AM CrossFit

12 Reps

scaled movements.

4

Michelle
Gillespie

8:00 AM CrossFit

12 Reps

4

Paulina
Dudkiewicz

6:30 PM CrossFit

12 Reps

4

Rachel
Bard

4:30 PM CrossFit

12 Reps

300m run

5

Monica
hattaway

6:30 PM CrossFit

10 Reps

300m run, 200m run