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Metcon

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Workout

11/28/18

Metcon

Metcon (3 Rounds for time)

On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00…
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)

On the 8:00…
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

RX
R1 75/55
R2 95/65
R3 115/80

If you can’t finish the reps in time given then each rep counts as a second towards your time.

Accessory Work

Metcon (No Measure)

4 Rounds
Min 1: Front Rack KB Walking Lunge (24/16kg) 8 mat lengths
Minute 2: 9 DL (275/185) + Handstand Walk (4 Mat lengths)
Minute 3: 60 Double Unders
Minute 4: Rest

Midline

Metcon (No Measure)

Not for Time:
20 T2B
40 GHD Sit-ups
80 AbMat Sit-ups

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

Whiteboard:

Wednesday, November 28, 2018

Male Clients

1

Dane
Sonnenberg

5:30 PM CrossFit

9:38

2

Hap
Clayton

8:30AM CrossFit Class

12:05

3

Kyle
Baker

5:30 AM CrossFit

12:20

4

Alto
Shambles

8:30AM CrossFit Class

12:52

5

Patrick
Mizzell

8:30AM CrossFit Class

13:01

6

Colby
Wollak

4:00 PM CrossFit

10:56

7

Derek
Halford

6:30 AM CrossFit

12:15

8

Jason
Denis

5:30 PM CrossFit

12:30

9

Eric
Olinger

12:00 PM CrossFit

12:41

10

Jason
Blackwell

12:00 PM CrossFit

12:49

10

Todd
Mehrmann

4:00 PM CrossFit

12:49

11

Mike
Alfred

5:30 AM CrossFit

13:06

12

sam
knight

4:00 PM CrossFit

10:37

13

Scotty
In Route

8:30AM CrossFit Class

11:55

Rx#, squat to 24"box

14

Bernard
Tripp

6:30 AM CrossFit

12:23

65/85/105

15

chad
CROSBY

5:30 PM CrossFit

12:30

65lb across

16

Stephen
Kent

5:30 AM CrossFit

12:48

ADVrxwt / stepovers & ups

17

Kenny
Hastings

6:30 AM CrossFit

12:55

18

Ken
Buckstad

5:30 AM CrossFit

13:12

19

Ryan
Walsh

4:00 PM CrossFit

24:00

did it

20

Joey
Hager

5:30 AM CrossFit

24:35

Female Clients

1

Jill
Olinger

5:30 PM CrossFit

10:22

3:12, 3:53, 3:17

2

Cambell
Vander Haar

4:00 PM CrossFit

11:51

3

Jenn
Warcola

9:30 AM CrossFit

12:40

4

Maddy
Fero

5:30 AM CrossFit

13:04

vacation bloat is real

5

Alyson
Knight

6:30 PM CrossFit

11:54

6

Teeter
Miller

4:00 PM CrossFit

12:05

7

Jacki
Collins

9:30 AM CrossFit

12:26

8

Angie
Clayton

12:00 PM CrossFit

12:58

9

Shannon
Fichter

12:00 PM CrossFit

13:01

10

Miranda
Morales

8:30AM CrossFit Class

13:07

11

Lauran
Stump

5:30 PM CrossFit

13:25

12

Kelly
Nouri

8:30AM CrossFit Class

11:45

13

Amy
Plonk

4:00 PM CrossFit

12:47

35# across

14

Kate
Conrad

6:30 AM CrossFit

13:22

rx weight, stepups

15

Private

4:00 PM CrossFit

13:26

16

Melissa
Holden

4:00 PM CrossFit

13:54

55,60,60#

17

Camryn
Wilson

9:30 AM CrossFit

0:00

First round air squats and modified burpee, 35 lb bar and MB, and...

17

Leslie
Auton

5:30 PM CrossFit

0:00

15-12-9-9-6-6-3-3 FS 55# & Burpees