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300 Meter Run

3 Rounds
10 Alternating Quad Stretches
10 Alternating Knee to Chest w/ Lunge
5 Walkouts (stand up all the way b/w reps)
10 Air Squats 
1 x 2 Front Squat Complex

Score Type:: Total Weight

15:00

Build to Heavy Set:
1 Paused Front Squat (2 Sec Pause) + 1 Front Squat 
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1/9/2019 - Burn MetCon

Score Type:: Calories

7:00 Max Calories on Rower (or Bike)

W/ Partner!
Partner 1 Rows/Bikes, While Partner 2 Holds Wall Sit

Can only row/bike when partner is in wall sit, switch every :30-:40, w/ max effort on rower/bike

Score is total calories after 7:00
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1/9/2019 - MetCon

Score Type:: Total Time

"Satan's Whiskers"

3 Rounds for Time:
10 Chest to Bar Pull Ups
10 Front Squats (165/110)
10 Burpees

15:00 CAP
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1/9/2019 - Burn MetCon (2)

Score Type:: AMRAP

6 Rounds of 3:00
1:00 Rest b/w Rounds

(share equipment/space with partner and start on opposite workouts)

Odd Rounds: 
20 Slamballs Over Shoulder
200 Meter Run
Max Reps of Burpees in Remaining Time

Even Rounds:
20 KB Swings (53/35)
200 Meter Run
Max Box Jumps in Remaining Time (24/20)

Weight should be something you can do unbroken, be sure you are getting AT LEAST :30 to work on burpees and box jumps each round!

Score is Total Reps of Burpees and Box Jumps Over 6 Rounds
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Comments

Sarah Poor-drewes

Sarah Poor-drewes 2 months, 1 week ago / Reply

Front Squat Complex: 95 lbs

Sarah Poor-drewes

Sarah Poor-drewes 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:23

ashley rivera

ashley rivera 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 5:58

Andrea Balauat

Andrea Balauat 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:44
Notes: Ring rows, 55# bar

Andrea Balauat

Andrea Balauat 2 months, 1 week ago / Reply

Front Squat Complex: 115 lbs

MARITZA ZUNIGA 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 10:27
Notes: 55, ring rows

MARITZA ZUNIGA 2 months, 1 week ago / Reply

Front Squat Complex: 95 lbs

Andy Chacon

Andy Chacon 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 9:58
Notes: 135, pull ups. Im TIRED!

Andy Chacon

Andy Chacon 2 months, 1 week ago / Reply

Front Squat Complex: 245 lbs

Yorlis Cintron

Yorlis Cintron 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 10:35

Sally Velez

Sally Velez 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 9:46
Notes: 70

David McCutchen

David McCutchen 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:38
Notes: Took my sweet time on those front squats...

David McCutchen

David McCutchen 2 months, 1 week ago / Reply

Front Squat Complex: 305 lbs

Josh Shashaty

Josh Shashaty 2 months, 1 week ago / Reply

Front Squat Complex: 235 lbs

Tyler Redding

Tyler Redding 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:09

Tyler Redding

Tyler Redding 2 months, 1 week ago / Reply

Front Squat Complex: 245 lbs

Josh Shashaty

Josh Shashaty 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:25
Notes: Lungs on fire

Javier Lira

Javier Lira 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:55

Javier Lira

Javier Lira 2 months, 1 week ago / Reply

Front Squat Complex: 245 lbs

Mary Covington

Mary Covington 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon (2): 58 reps

Rebecca Wolfe

Rebecca Wolfe 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon (2): 30 reps
Notes: 26# last box jumps as step ups

Maria Lira

Maria Lira 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon (2): 111 reps
Notes: 25lb ball

Maria Lira

Maria Lira 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon: 85 Cal

Jonathan Cox

Jonathan Cox 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 6:30
Notes: 135

Jonathan Cox

Jonathan Cox 2 months, 1 week ago / Reply

Front Squat Complex: 195 lbs

Rebecca Wolfe

Rebecca Wolfe 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon: 69 Cal

Fabian Figueroa

Fabian Figueroa 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 10:04

Fabian Figueroa

Fabian Figueroa 2 months, 1 week ago / Reply

Front Squat Complex: 185 lbs

Lisa Otero

Lisa Otero 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 5:46
Notes: 65#. Need to go up next time

Jared Townsend 2 months, 1 week ago / Reply

Front Squat Complex: 225 lbs

Jared Townsend 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:26
Notes: pull ups 135#

Tony Fernandez

Tony Fernandez 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:23
Notes: Im baaaaaaaack

Tony Fernandez

Tony Fernandez 2 months, 1 week ago / Reply

Front Squat Complex: 145 lbs

Scott Ervin

Scott Ervin 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 5:28

Scott Ervin

Scott Ervin 2 months, 1 week ago / Reply

Front Squat Complex: 245 lbs

Talat Azam

Talat Azam 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:14
Notes: 135 , RR

Talat Azam

Talat Azam 2 months, 1 week ago / Reply

Front Squat Complex: 225 lbs
Notes: .

Cody Defries

Cody Defries 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:45

Cody Defries

Cody Defries 2 months, 1 week ago / Reply

Front Squat Complex: 235 lbs

Doug Bingaman

Doug Bingaman 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:15

Doug Bingaman

Doug Bingaman 2 months, 1 week ago / Reply

Front Squat Complex: 235 lbs
Notes: 265 failed 2nd rep

Lindsay Kamm

Lindsay Kamm 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 9:14
Notes: pull-ups. 95#

Lindsay Kamm

Lindsay Kamm 2 months, 1 week ago / Reply

Front Squat Complex: 125 lbs

Carlos Anglero 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:59

Lauren Doocy

Lauren Doocy 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:13
Notes: 95# rr

Lauren Doocy

Lauren Doocy 2 months, 1 week ago / Reply

Front Squat Complex: 145 lbs

Carlos Anglero 2 months, 1 week ago / Reply

Front Squat Complex: 135 lbs

Sagar Karandikar

Sagar Karandikar 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:01
Notes: 135#

Sagar Karandikar

Sagar Karandikar 2 months, 1 week ago / Reply

Front Squat Complex: 205 lbs

Emily Smith

Emily Smith 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:54
Notes: PU, 85#

Emily Smith

Emily Smith 2 months, 1 week ago / Reply

Front Squat Complex: 135 lbs

Jennifer Hall

Jennifer Hall 2 months, 1 week ago / Reply

Front Squat Complex: 165 lbs
Notes: back squat

Jennifer Hall

Jennifer Hall 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:15
Notes: weighted c2b?

Suzanne Defries

Suzanne Defries 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 6:16
Notes: PU, 95#, sprawls

Suzanne Defries

Suzanne Defries 2 months, 1 week ago / Reply

Front Squat Complex: 155 lbs

Emilio Fiorini

Emilio Fiorini 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 10:30
Notes: Kipping PU #115

Tony Acevedo

Tony Acevedo 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:06
Notes: 185 FS / Barbell Facing Burpees

Megan Ford

Megan Ford 2 months, 1 week ago / Reply

Front Squat Complex: 200 lbs

Ashley McGee

Ashley McGee 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:08
Notes: 1- 10 pull ups 2- 5 pu 5 rr 3- 5 pu 5 rr

Tony Acevedo

Tony Acevedo 2 months, 1 week ago / Reply

Front Squat Complex: 300 lbs

Ashley McGee

Ashley McGee 2 months, 1 week ago / Reply

Front Squat Complex: 155 lbs

Ed Weakley

Ed Weakley 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 7:50
Notes: 115 lbs Kipping pull ups

Michelle Phillips 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon (2): 102 reps
Notes: 16" Step Ups 26# KB 20# SB

Ed Weakley

Ed Weakley 2 months, 1 week ago / Reply

Front Squat Complex: 175 lbs
Notes: Completed the fist with 185

Michelle Phillips 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon: 84 Cal
Notes: With Stephanie

Ricky Straub

Ricky Straub 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 11:30

Ricky Straub

Ricky Straub 2 months, 1 week ago / Reply

Front Squat Complex: 225 lbs

Maria Lira

Maria Lira 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 9:20
Notes: 95#, c2b

Ian Nangle

Ian Nangle 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 6:55
Notes: 135# RRs

Daniela Sierra

Daniela Sierra 2 months, 1 week ago / Reply

Front Squat Complex: 100 lbs

Daniela Sierra

Daniela Sierra 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:22
Notes: RR; 70# Exhausted today

Amanda Nieves 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon (2): 84 reps

Amanda Nieves 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon: 75 Cal

Ashley Steele

Ashley Steele 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon (2): 26 reps

Ashley Steele

Ashley Steele 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon: 70 Cal

Sally Velez

Sally Velez 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon (2): 24 reps

Sally Velez

Sally Velez 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon: 75 Cal

Jennifer Rigsby 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon (2): 25 reps

Jennifer Rigsby 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon: 70 Cal

Vanessa Ross

Vanessa Ross 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:03
Notes: 85#

Kim Harris 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon (2): 85 reps

Kim Harris 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon: 70 Cal

Matthew MacDonald

Matthew MacDonald 2 months, 1 week ago / Reply

Front Squat Complex: 185 lbs
Notes: Failed 215#

Matthew MacDonald

Matthew MacDonald 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 10:53
Notes: 115#, regular chin over bar pull ups

Jailene Caraballo

Jailene Caraballo 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 9:33
Notes: pull ups!!!

Jailene Caraballo

Jailene Caraballo 2 months, 1 week ago / Reply

Front Squat Complex: 185 lbs

Kari Desmarais

Kari Desmarais 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 5:08

Kari Desmarais

Kari Desmarais 2 months, 1 week ago / Reply

Front Squat Complex: 155 lbs

Ian Nangle

Ian Nangle 2 months, 1 week ago / Reply

Front Squat Complex: 235 lbs

Maria Lira

Maria Lira 2 months, 1 week ago / Reply

Front Squat Complex: 120 lbs

Niran Townsend

Niran Townsend 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 6:52
Notes: Ring rows, 85lbs, 10 cal SkiErg

Brett Klutch

Brett Klutch 2 months, 1 week ago / Reply

Front Squat Complex: 235 lbs

Jeff Revlett

Jeff Revlett 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:00
Notes: Ring rows

Jeff Revlett

Jeff Revlett 2 months, 1 week ago / Reply

Front Squat Complex: 235 lbs

Jennifer Brumer 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon (2): 60 reps
Notes: Did leg lifts for six pack abs

Laura Flashman

Laura Flashman 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 6:04
Notes: PU, 95#

Laura Flashman

Laura Flashman 2 months, 1 week ago / Reply

Front Squat Complex: 155 lbs

Christin Edwards

Christin Edwards 2 months, 1 week ago / Reply

1/9/2019 - Burn MetCon: 72 Cal

Mark Dickie 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:47

Mark Dickie 2 months, 1 week ago / Reply

Front Squat Complex: 135 lbs

Thomas (Tom) Harris

Thomas (Tom) Harris 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:30
Notes: kipping pull ups, 115# for front squats

Thomas (Tom) Harris

Thomas (Tom) Harris 2 months, 1 week ago / Reply

Front Squat Complex: 165 lbs

Michelle Rivera Tavarez

Michelle Rivera Tavarez 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 5:35
Notes: 95lbs

Michelle Rivera Tavarez

Michelle Rivera Tavarez 2 months, 1 week ago / Reply

Front Squat Complex: 135 lbs

Alex Borell

Alex Borell 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 6:11
Notes: 2 rds C2B and 135

Alex Borell

Alex Borell 2 months, 1 week ago / Reply

Front Squat Complex: 185 lbs

Shelby Kretchman

Shelby Kretchman 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 6:15
Notes: 65#

Niran Townsend

Niran Townsend 2 months, 1 week ago / Reply

Front Squat Complex: 140 lbs

Michelle Bower

Michelle Bower 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 5:26
Notes: RR, 95#

Michelle Bower

Michelle Bower 2 months, 1 week ago / Reply

Front Squat Complex: 175 lbs
Notes: Ouch!

Robbie Phillips

Robbie Phillips 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 9:53

Robbie Phillips

Robbie Phillips 2 months, 1 week ago / Reply

Front Squat Complex: 255 lbs

Melissa Bonilla

Melissa Bonilla 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 5:58
Notes: 75#

Jose Espada

Jose Espada 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 8:33

Daniel Colon

Daniel Colon 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 15:00
Notes: 95#

Daniel Colon

Daniel Colon 2 months, 1 week ago / Reply

Front Squat Complex: 155 lbs

Jose Espada

Jose Espada 2 months, 1 week ago / Reply

Front Squat Complex: 245 lbs

Ryan Gilreath

Ryan Gilreath 2 months, 1 week ago / Reply

Front Squat Complex: 185 lbs
Notes: Ran out of time

Ryan Gilreath

Ryan Gilreath 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 9:56
Notes: Legs... so... weak...

Adam Barrick

Adam Barrick 2 months, 1 week ago / Reply

Front Squat Complex: 275 lbs

Adam Barrick

Adam Barrick 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 6:52

Kimberly Lowe

Kimberly Lowe 2 months, 1 week ago / Reply

1/9/2019 - MetCon: 6:59
Notes: 55# ring rows

Kimberly Lowe

Kimberly Lowe 2 months, 1 week ago / Reply

Front Squat Complex: 80 lbs

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