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Metcon

Metcon

Settings

Workout

7/11/2017

Warm-up

30 Pulls on Rower
10 scorpions / 10 iron crosses
3 Rounds
10 Pushups
10 Jumping Squats
15 Kb Swings

Metcon

Metcon (AMRAP - Rounds)

MIDLINE WORK - Alternate Between Both Movements for 14 Rounds.
A) Midline (Anterior)
Hollow Hold (30 sec work 30 sec rest)

B) Midline (Posterior)
100 m Sandbag Carry (60/40)

Each Round 60 secs.

Metcon (Time)

5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20")

RX - May land on top of box and then hop to other side.

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

Whiteboard:

Tuesday, July 11, 2017

Male Clients

1

Anash
Hassan

6:00 PM CrossFit

14 Rounds

1

Andrew
Pham

6:30 PM CrossFit

14 Rounds

1

Brian
Cornel

5:30 PM CrossFit

14 Rounds

1

Cason
Peters

5:30 PM CrossFit

14 Rounds

1

Chris
Sharp

7:00 PM CrossFit

14 Rounds

1

Daniel
Rangel

5:30 AM CrossFit

14 Rounds

1

Eric
Campos

7:30 PM CrossFit

14 Rounds

1

Eric
Goodlin

5:00 PM CrossFit

14 Rounds

1

Feras
Lababdeh

5:30 PM CrossFit

14 Rounds

1

Frank
Chapa

6:30 PM CrossFit

14 Rounds

1

Garin
Gaalema

6:00 PM CrossFit

14 Rounds

1

Jean-Paul
Mitterhofer

5:30 AM CrossFit

14 Rounds

1

Josh
Jepsen

5:30 PM CrossFit

14 Rounds

1

joshua
Parulian

5:30 AM CrossFit

14 Rounds

1

JUSTIN
SAPPINGTON

12:00 PM CrossFit

14 Rounds

1

Luck
Huerta

5:30 AM CrossFit

14 Rounds

1

Mario
Garcia

5:00 PM CrossFit

14 Rounds

1

Orsi
Linares

5:00 PM CrossFit

14 Rounds

1

Stephen
Ford

5:30 AM CrossFit

14 Rounds

1

trei
heckard

7:30 PM CrossFit

14 Rounds

1

Vangel
Biraltchanov

4:30 PM CrossFit

14 Rounds

2

Cory
Phillips

12:00 PM CrossFit

14 Rounds

40# sandbag

2

Edgar
Campos

7:30 PM CrossFit

14 Rounds

2

Henry
Melendez

12:00 PM CrossFit

14 Rounds

40# SBR

2

mark
de guia

7:30 PM CrossFit

14 Rounds

2

Srinivas
Sandupatla

5:30 PM CrossFit

14 Rounds

2

steven
jackson

5:00 PM CrossFit

14 Rounds

3

Turtle
Perez

7:30 PM CrossFit

13 Rounds

Female Clients

1

Joanne
Parulian

5:30 AM CrossFit

14 Rounds

1

Lilina
Conde

7:00 PM CrossFit

14 Rounds

1

Lindsay
Lozano

6:30 AM CrossFit

14 Rounds

1

Marlene
Polka

12:00 PM CrossFit

14 Rounds

1

Megan
Suggs

5:30 PM CrossFit

14 Rounds

1

Nicholas
Wiley

6:00 PM CrossFit

14 Rounds

1

Thais
Herrero

5:30 AM CrossFit

14 Rounds

1

Ulrika
Kurten

5:30 AM CrossFit

14 Rounds

1

Сабира
Макажанова

6:00 PM CrossFit

14 Rounds

2

Nicole
Sharp

7:00 PM CrossFit

13 Rounds

3

Jennifer
Pham

7:30 PM CrossFit

7 Rounds

40lbs

4

alice
huang

6:30 PM CrossFit

14 Rounds

4

Ashley
Hay

12:00 PM CrossFit

14 Rounds

4

Candace
Banks

6:30 AM CrossFit

14 Rounds

20#

4

Hannah
Johnson

6:30 PM CrossFit

14 Rounds

20lbs

4

Lindsay
Bechtel

5:00 PM CrossFit

14 Rounds

20lb sand bag

4

Mary
Lopera

5:00 PM CrossFit

14 Rounds

20#

4

Nancy
Sanchez

7:00 PM CrossFit

14 Rounds

SB #20

4

Patricia
Castillo

6:30 AM CrossFit

14 Rounds

20lb

4

priyanka
Athavale

5:30 PM CrossFit

14 Rounds

4

Rachel
Garcia

5:00 PM CrossFit

14 Rounds

4

Rebeca
Marquez

4:30 PM CrossFit

14 Rounds

20# sand bag

4

Taylor
B

4:30 PM CrossFit

14 Rounds

20# sandbag

5

Alexa
Da Costa

4:30 PM CrossFit

13 Rounds

Hollow Holds 100 m sandbag (20)