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Metcon

Metcon

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Workout

CF - 9/16/20

A:

alt emom x 12
1- :30 run on runner
2- :30 jumping jack
3- :30 ski
4- :30 single unders

B: Metcon (Distance)

accumulate 15-20 high box jumps , don’t over reach here, keep them challenging but doable

C: Metcon (AMRAP - Rounds and Reps)

18 min amrap:
100’ shuttle run ( 25’ x 4 )
15/10 cal assault
10 KB swing ( 70/53 )
5 BMU

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

Whiteboard:

Wednesday, September 16, 2020

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

1.25 meters

2

Tyler
Parker

5:00 AM CrossFit

1 meters

30’ box +3-45lbs +10lb

3

Flynt
Foster

6:00 AM CrossFit

1 meters

Highest jumped

4

David
Kan

6:00 PM CrossFit

1 meters

5x30in; 10x40in

5

_Stuart
Chandler

5:00 PM CrossFit

1 meters

.00107km=42 inches

6

Tom
Daniel

6:00 AM CrossFit

0.75 meters

30 in box + 1 45lb plate

7

Ben
Hanback

11:30 AM CrossFit

0.75 meters

8

Dwayne
Vick

5:00 PM CrossFit

0.75 meters

9

Mark
McKnight

5:00 AM CrossFit

0.75 meters

Female Clients

1

Melanie
Velazquez

7:00am CrossFit

41500 meters

Used 45, 25, (2)10

2

Jessica
Dodd

4:00 PM CrossFit

1 meters

40”

3

Hadley
Davenport

11:30 AM CrossFit

0.75 meters

32.5 inches

4

Susie
Bilbro

6:00 AM CrossFit

0.75 meters

30” + one 15 plate

5

Jordan
Wylie

6:00 AM CrossFit

0.75 meters

30”

5

Laura Lynn
Williams

11:30 AM CrossFit

0.75 meters

6

Ryan
Elizabeth ...

11:30 AM CrossFit

0.5 meters

7

Brittany
Hanback

11:30 AM CrossFit

0 meters

8

Leah
Miller.

7:00am CrossFit

0.75 meters

32.5 inches

9

Kristen
Kerby Graves

6:00 AM CrossFit

0.75 meters