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Components

L-Sit

Snatch Balance

Metcon

Settings

Workout

12/5/2019

Strength Work

Use 2 - 24" Boxes or Hold on Rings.
Odd Minutes: Max L-Sit Hold
Even minutes: 03 Reps natch Balance

L-Sit (Max Hold EOMOM for 12 Minutes )

Snatch Balance (03 Reps EOMOM for 12 Minutes )

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 18 Minutes
400m Run / 500m Row
10 Burpees
01 Rope Climb
20 Ground to Overhead (Weight plate 45/25)

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

Whiteboard:

Thursday, December 05, 2019

Male Clients

1

Aaron
Coash

6:45 PM CrossFit

1 x 30

2

Jack
Davis

4:30PM CrossFit

1 x 18

3

Cameron
Reeves

5:30AM CrossFit

2 x 15

4

Michal
Morelos

8:30AM CrossFit

1 x 10

4

Sean
Smith

4:30PM CrossFit

1 x 10

5

Jeremy
Nix

5:45PM CrossFit

1 x 6

6

Raine Corado
l

5:45PM CrossFit

1 x 5

6

Riley
Alford

6:45 PM CrossFit

1 x 5

7

Chase
Young

5:45PM CrossFit

1 x 1

8

Billy
Reasner

5:30AM CrossFit

2 x 30

knees tucked

8

kevin
korinek

5:30AM CrossFit

1 x 30

knees tucked

9

Seth
McClellan

5:30AM CrossFit

1 x 20

knees tucked

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 20

:15, :15, :15, :15, :15

2

Ashley
Reeves

5:45PM CrossFit

1 x 18

Box

3

Kelly
Brauer

6:45 PM CrossFit

1 x 5

4

Makayla
Simmons

4:30PM CrossFit

1 x 60

Plank

5

Melissa
McClellan

5:30AM CrossFit

1 x 40

knees tucked

5

Paige
Holmes

4:30PM CrossFit

1 x 40

plank

6

Christi
Reasner

5:30AM CrossFit

1 x 32

tucked knees