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Metcon

Metcon

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Workout

Triple P

WOD - FBCF

Metcon (Time)

Rx+
10 Burpee Box Jumps (24/20)
250 m Row
10 Deadlifts (225/155 lb.)
3 Rounds

Rx
10 Burpee Box Jumps (24/20)
250 m Row
10 Deadlifts (185/125 lb.)
3 Rounds

Fitness
10 Burpee Box Jumps
250 m Row
10 Deadlifts
3 Rounds

WOD

Metcon (Time)

For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

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

Whiteboard:

Friday, May 29, 2020

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

7:53

2

Jon
Fallon

9AM CrossFit All Levels

8:29

3

Brock
Johnson

6:30pm CrossFit All Level...

8:30

4

John
Cao

5:30am CrossFit All Level...

9:02

5

Francisco
Garcia

11AM CrossFit All Levels

9:35

6

Brian
Prout

5:30pm CrossFit All Level...

9:57

7

Private

11AM CrossFit All Levels

11:20

8

Del
Tutt

5:30pm CrossFit All Level...

11:38

Went out hot. Too 🔥

9

The
Godfather

4:30pm CrossFit All Level...

9:51

10

Jessie
Ramirez

5:30am CrossFit All Level...

10:26

11

John
Iskandar

5:30pm CrossFit All Level...

11:20

12

Mike
Rogers

6:30pm CrossFit All Level...

9:52

155 lb.

13

Jonny
Baker

5:30am CrossFit All Level...

10:48

165# DL

14

Jacob
Arroyos

5:30am CrossFit All Level...

12:11

Rx w/ step ups

15

Juan
Jose

11AM CrossFit All Levels

12:24

20 su, 185

Female Clients

1

Lauren
Pew

9AM CrossFit All Levels

10:24

2

Hilary
Thomas

4:30pm CrossFit All Level...

10:55

3

Annie
Lewis

9AM CrossFit All Levels

11:23

4

Makayla
Baca

5:30am CrossFit All Level...

11:27

5

amy
an

5:30am CrossFit All Level...

11:32

6

Private

9AM CrossFit All Levels

12:25

7

valerie
anderson

6:30pm CrossFit All Level...

9:33

65

8

Olga
Soto

6:30pm CrossFit All Level...

9:57

#85 DL

9

silvia
laub

11AM CrossFit All Levels

10:30

10

Corinne
Clarkson

9AM CrossFit All Levels

10:49

105lbs :)

11

Savanna
Fallon

4:30pm CrossFit All Level...

11:14

105# run baby break

12

Blanca
Beltran

5:30am CrossFit All Level...

12:19

Fitness Burpee box step ups 65lb deadlifts

13

Private

11AM CrossFit All Levels

12:21

14

Erica
Lugo

4:30pm CrossFit All Level...

12:29

85lb; 3 plate jumps

15

Private

5:30am CrossFit All Level...

12:53

16

Kendra
Lowry

5:30pm CrossFit All Level...

0:00

Did my own thing again. 3 mi ass bike Booty workout