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Components

Power Clean

Clean Pull

Front Squat

Metcon

Metcon

Settings

Workout

WEDNESDAY 6.21.17

WU:

Group Warm Up/Stretch

Power Clean (3X2)

(65%/2)3

Clean Pull (3X3)

(100%/3)3

Front Squat (3X2)

(70%/2)3

MC: Metcon (AMRAP - Reps)

"Optimus Prime"
AMRAP 7
Wall Balls (20/14)

*EOTM (1,3,5)
5 Deadlifts (225/155)

EC: Metcon (Time)

Extra Credit
12 Rounds:
20 Cal Row

*rest 1 minute between rounds

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

Whiteboard:

Wednesday, June 21, 2017

Leaderboard

Men's Power Clean
Ben Sauer	06/21/2017	3 x 2 @ 205 lbs
Ryan McKeel	06/21/2017	3 x 2 @ 115 lbs

Women's Power Clean
Erin Bonthron	06/21/2017	3 x 2 @ 125 lbs
Private	06/21/2017	3 x 2 @ 105 lbs
Maura Sobremesana	06/21/2017	3 x 2 @ 85 lbs

Male Clients

1

Ben
Sauer

6:30 PM CrossFit

3 x 2 @ 205 lbs

1

Juan
Baltierra

6:30 PM CrossFit

3 x 2 @ 205 lbs

2

Ryan
McKeel

9:30 AM CrossFit

3 x 2 @ 115 lbs

3

Lou
Ashcraft

6:00 AM CrossFit

3 x 2 @ 70 lbs

Female Clients

1

Shala
Giardini

9:30 AM CrossFit

3 x 2 @ 155 lbs

2

Loree
Thornton

6:00 AM CrossFit

3 x 2 @ 150 lbs

TNG

3

Private

5:30 PM CrossFit

3 x 2 @ 125 lbs

3

Cassandra
Nowaczyk

5:30 PM CrossFit

3 x 2 @ 125 lbs

3

Charlie
Brown

4:30 PM CrossFit

3 x 2 @ 125 lbs

3

Erin
Bonthron

6:30 PM CrossFit

3 x 2 @ 125 lbs

4

simone
kalhorn

6:00 AM CrossFit

3 x 2 @ 120 lbs

5

Private

6:00 AM CrossFit

3 x 2 @ 105 lbs

5

Erica
Rew

9:30 AM CrossFit

3 x 2 @ 105 lbs

5

Jenna
Daley

9:30 AM CrossFit

3 x 2 @ 105 lbs

6

Ellie
Carter

6:00 AM CrossFit

3 x 2 @ 85 lbs

6

Maura
Sobremesana

4:30 PM CrossFit

3 x 2 @ 85 lbs

7

Melissa
Wood

6:30 PM CrossFit

3 x 2 @ 70 lbs