Public Whiteboard

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Components

Clean Grip Deadlift

Squat Clean

Metcon

CF - 1/2/21

25 ft down and back
inchworm
elbow to instep
lateral shuffle
high knees
butt kickers
duck walk
High kicks

B: Clean Grip Deadlift (5x emom 6 @65-75% )

C: Squat Clean (1 squat clean emom x 6 @ 75-80% )

D: Metcon (Time)

teams of 2:
8 alt rounds rounds for time:
15 russian kb swing (70/53)
15 hspu

E: Metcon (Time)

teams of 2
for time:
100 DU
30 DB box step over 24’/20 50#/35
100 DU
20 db box step overs 24/20, 50/35#
100 DU
10 db box step overs 24/20, 50/35#

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

Whiteboard:

Saturday, January 02, 2021

Male Clients

Geoff
Cottrill

8:00 am CrossFit

5 x 6 @ 275 lbs

Mark
McKnight

8:00 am CrossFit

5 x 6 @ 205 lbs

Tom
Daniel

10am CrossFit

5 x 6 @ 185 lbs

Morgan
Lyons

8:00 am CrossFit

1 x 3 @ 385 lbs

Female Clients

Morgan
Webb

9:00 AM CrossFit

5 x 6 @ 145 lbs