METCON 11/7/19
(Time, Rx+, Rx2, Rx3)
Every 4 minutes x 6 rounds:
Run-200 m
Burpee Box Over-10 reps (face box)
Goal: Sub 10 minutes without rest.
Tip: This workout ideally has a 1:1 work/rest ratio. You are meant to sprint each round.
Brown Rx+: Sub 300 m Run
Purple Rx: 24''/20''
Blue Rx2: Stepovers Allowed
Orange Rx3: sub bodybuilder stepover, 20''/16'', sub 150 m Run
Yellow Rx3: Sub 100 m Run, Burpee to Box Stepover
| 1st | 11:30 Rx+ | Mindy Thu, Nov 7, 2019 | | 2nd | 9:22 Rx | Julia Goldst Thu, Nov 7, 2019 | | 3rd | 9:37 Rx | Janelle Thu, Nov 7, 2019 | | 1st | 8:38 Rx | Vince Thu, Nov 7, 2019 | | 2nd | 8:48 Rx | Tyler S Thu, Nov 7, 2019 | | 3rd | 9:00 Rx | David S Thu, Nov 7, 2019 |
| daniel z | 9:52 remaining Rx | | | isaac z | 9:30 remaining Rx | | | Vince | 8:38 Rx | 1:25, 1:29, 1:30, 1:21, 1:35, 1:28 | | David S | 9:00 Rx | | | Tyler S | 8:48 Rx | | | Shane | 9:18 Rx | | | Laura E | 10:27 | stepovers, a.burpees | | Mindy | 11:30 Rx+ | | | Saori | 11:23 Rx | | | Carolyn | 14.12 Rx3 | Orange 20” box | | Katheryn | 9:30 Rx3 | | | Cherise | 12:34 | Hurt big toe, cut bbo to 5: 200 run, 20 in burpee box overs | | Susie | 12:40 Rx3 | | | Julia Goldst | 9:22 Rx | | | Lance | 15:07 Rx2 | | | Kasidy | 15:21 Rx2 | burpee to box, step overs, 150-200m | | Wesly | 9:02 Rx2 | | | Alyssa C | 10:14 Rx | | | Keith C | 12:23 Rx | | | Jessica H | 10:48 Rx | | | Janelle | 9:37 Rx | 1:36, 1:34, 1:36, 1:35, 1:40, 1:36 | | Kirklin | 12:43 Rx | | | Joshua T | 9:52 Rx | ow lol | | Rachel T | 11:45 Rx | | | Bj | 13:10 Rx2 | |
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