Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Saturday

Warm-up

3 ROUNDS...
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps

Skill

EMOM x 8 MINUTES
MIN 1 - 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 - Practice Full Climb or Scaling Option

Workout

Metcon (Weight)

EMOM x 15 MINUTES
MIN 1 - 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 - 200/150m Row
MIN 3 - 2-3 Rope Climbs

Score is weight on the DB Complex

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

Whiteboard:

Saturday, December 07, 2019

Male Clients

Sean
McKechnie

9:00am Saturday CrossFit

35 lbs

#50 on some sets

Russell
Bates

9:00am Saturday CrossFit

30 lbs

150/Legless

Female Clients