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Components

Front Squat

Metcon

Settings

WOD

Monday

Band Circuit
then..
AMRAP 8
1:00 Row (OR 1:00 Jog)
7 single arm dumbbell thrusters (each side) (moderate weight)
7 strict pull ups
10 V Ups

Front Squat (10x3 @86%)

Metcon (Time)

2 Sets
21/16 Calorie Row
14 Thrusters (95/65)
7 Rope Climbs (OR 35 Chest to Bar Pull Ups)
14 Thrusters (95/65)
21/16 Calorie Row
-Rest 3:00 between sets-

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Whiteboard:

Monday, January 18, 2021

Leaderboard

Men's Front Squat
Tom czartorski	01/18/2021	10 x 3 @ 225 lbs
Dustin Dierson	01/23/2021	10 x 3 @ 215 lbs
Billy Amshoff	06/26/2020	10 x 3 @ 165 lbs

Women's Front Squat
Kirsten Spencer	01/18/2021	10 x 3 @ 170 lbs
Amy Eversole	01/18/2021	10 x 3 @ 160 lbs
Kelli Morris	01/11/2021	10 x 3 @ 125 lbs

Male Athletes

1

Tom
czartorski

12 Noon CrossFit

10 x 3 @ 225 lbs

Female Athletes

1

Kirsten
Spencer

12 Noon CrossFit

10 x 3 @ 170 lbs

2

Amy
Eversole

5:30 AM CrossFit

10 x 3 @ 160 lbs

3

Kelli
Morris

5:00 PM CrossFit

10 x 3 @ 125 lbs

3

Megan
Robertson

5:00 PM CrossFit

10 x 3 @ 125 lbs

4

Alex
Matz

5:00 PM CrossFit

10 x 3 @ 115 lbs

5

Private

12 Noon CrossFit

10 x 3 @ 110 lbs

6

Aimee
Quinn

12 Noon CrossFit

10 x 3 @ 85 lbs