Public Whiteboard

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Components

Metcon

Settings

Workout

Leki

WOD - FBCF

Metcon (Time)

Rx+

30 Burpees
30 Box Jumps (30/24 in.)
400-m KB Front-rack Carry (32/24 kg)(switch as needed)
20 Burpees
20 Box Jumps
300-m KB Front-rack Carry
10 Burpees
10 Box Jumps
200-m KB Front-rack Carry

Rx

30 Burpees
30 Box Jumps (24/20 in.)
400-m KB Front-rack Carry (24/16 kg)(switch as needed
20 Burpees
20 Box Jumps
300-m KB Front-rack Carry
10 Burpees
10 Box Jumps
200-m KB Front-rack Carry

Fitness

20 Burpees
20 Step-ups
300-m KB Front-rack Carry
15 Burpees
15 Step-ups
200-m KB Front-rack Carry
10 Burpees
10 Step-ups
200-m KB Front-rack Carry

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

Whiteboard:

Tuesday, January 03, 2023

Male Clients

1

Alex
Bentley

5:30pm CrossFit All Level...

20:25

2

Brian
Prout

5:30pm CrossFit All Level...

25:30

3

#Sean
Wieser

4:30pm CrossFit All Level...

18:41

4

Michael
Mowry

11:00am CrossFit All Leve...

19:19

5

JOHN
THOMAS

4:30pm CrossFit All Level...

20:20

6

Trent
Rasmussen

6:30pm CrossFit All Level...

21:24

7

Troy
Thomas

6:30pm CrossFit All Level...

24:15

8

Alfredo
Bejarano

5:30am CrossFit All Level...

25:10

9

Alex
Ortiz

5:30am CrossFit All Level...

18:18

200m Carrys

10

Jessie
Ramirez

5:30am CrossFit All Level...

20:49

Rx w/16kg

10

Lyman
Anderson

6:30pm CrossFit All Level...

20:49

10

Private

5:30am CrossFit All Level...

20:49

11

Jorge
Salazar

5:30pm CrossFit All Level...

22:37

Female Clients

1

Candice
Brierley

4:30pm CrossFit All Level...

21:22

2

Annie
Lewis

6:30pm CrossFit All Level...

21:49

3

Stephanie
Cheng

6:30pm CrossFit All Level...

21:54

4

Private

5:30am CrossFit All Level...

17:48

5

maria
cutler

9:00am CrossFit All Level...

19:36

fitness 12kg, RX reps