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Metcon

Metcon

Metcon

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Workout

SEPT 17, 2021

BARBELL

Rest or Make-up Day
M - OH Squat
T - Push Press
W - Squat Clean
Th - Thruster
*all 5x5@60%

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /
100 Squats
21 Burpees
75 Lunges
15 Burpees
50 KB Deads, 70/55/35#
9 Burpees

WOD

WOD: Metcon (AMRAP - Reps)

EMOM x 15 /
5/3 Cals Bike
2 Squat Snatch, 95/65 | 75/55
AMRAP Double-unders

Score = total Double-unders

KIKR

KIKR: Metcon (Time)

3 min OH Hold 45/25/15#
2 min Weighted Squat Hold, 45/25/15#
1 min Hang Hold

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

Whiteboard:

Friday, September 17, 2021

Male Clients

1

Jay
Webster

9:00 AM CrossFit

10:25

2

Carlos
Gonzalez

5:30 PM CrossFit

11:41

3

Tony
Sterk

9:00 AM CrossFit

12:56

4

Vinay
Penumatsa

5:30 PM CrossFit

15:59

Female Clients

1

Angela
Hansen

5:30 PM CrossFit

8:36

2

Aubrey
Baker

4:00 PM Open Gym

10:06

3

Britney
Green

5:30 AM CrossFit

10:44

4

Daniela
Mendes

9:00 AM CrossFit

11:08

5

Deidre
Schexnayder

6:30 AM CrossFit

11:36

6

Laura
Clark

5:30 AM CrossFit

13:56

7

Shelby
Brennan

5:30 AM CrossFit

14:08

8

Christina
Hageny

9:00 AM CrossFit

14:15

9

Sabrina
Hay

6:30 AM CrossFit

14:49

10

Kristina
Gomez

9:00 AM CrossFit

15:00

11

Sindhu
Vatsavai

5:30 PM CrossFit

15:44

12

Glenda
Farris

5:30 AM CrossFit

9:21

Half Workout 50 squats 11 burpees 40 lunges 8 burpees 25 KBDL 5 b...

13

Nicole
Whisman

9:00 AM CrossFit

11:41

w/ Dallas

14

Chandra
Hindman

9:00 AM CrossFit

12:05

partnered with candy

15

Peggy
Campbell

5:30 PM CrossFit

12:22

16

Jennifer
Nelson

4:00 PM Open Gym

15:00

17

Carolyn
Morgan

6:30 AM CrossFit

15:13

2 rnds, scaled in half, no burpees on 2nd rnd

18

Hemapriya
Sakthivel

9:00 AM CrossFit

16:14