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"THE 2021 EXPERIENCE"

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Workout

Monday

Warm-up

2 ROUNDS
:30 Tuck Hold
20 Jumping Jacks
8 Up-Downs
5 BB Strict Press

Into…

2 ROUNDS
10 Alt Elbow Punches
5 BB Push Press
10 Step Ups

Workout

"THE 2021 EXPERIENCE" (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES*
21 Box Step-Ups (24/20)
21 Push Press (95/65)|(75/55)

*Every 3:00 including 3,2,1 go...perform 15 Sit-Ups

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

RX +
115/75

Optional Finisher

Metcon (No Measure)

EMOM x 8 MINUTES
Min 1 - 10 DB Arnold Press (Athlete Choice)
Min 2 - 20 DB Hammer Curls

(No Measure)

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

Whiteboard:

Monday, January 04, 2021

Male Clients

1

Jack
Berry

6:00 AM CrossFit

7 + 23

HPS 5x3 @ 155

2

Nick
Trzesniowski

5:00 AM CrossFit

7 + 2

3

Jason
Rabinowitz

5:00 AM CrossFit

5 + 33

4

Bruce
Vredenburg

5:00 AM CrossFit

5 + 2

5

Harry
Green

6:30 PM CrossFit

4 + 21

6

Eli
Brewton

6:00 AM CrossFit

4 + 12

7

William
Striepeck

8:30 AM CrossFit

5 + 21

8

Kenneth
Smith

8:30 AM CrossFit

4 + 10

75# bb

Female Clients

1

Katie
Brookes

8:30 AM CrossFit

7 + 8

2

Sam
Quale

5:00 AM CrossFit

7 + 2

3

Lianne
San Andres

8:30 AM CrossFit

6 + 36

🥴

4

Emalie
Stepan

6:30 PM CrossFit

5 + 36

85 lb

5

Shayna
Rogers

5:00 AM CrossFit

5 + 12

6

Anita
Dean

4:30 PM CrossFit

5 + 10

7

Jessie
Pickett

8:30 AM CrossFit

7 + 26

25# dbs; 20 inch step ups

8

Shelby
Makenzie

4:30 PM CrossFit

7 + 18

55lbs

9

Jessica
Kelly

5:00 AM CrossFit

6 + 22

55#

10

Rachel
Vrooman

4:30 PM CrossFit

6 + 5

55#

11

Crystal
Millard

6:00 AM CrossFit

5 + 21

55lbs

11

Jessica
Johnson

5:00 AM CrossFit

5 + 21

12

Lacy
McKinley

4:30 PM CrossFit

5 + 11

35# BB, 20 inch step ups, 15 sit ups q 3 min.

13

Emily
Werner

6:30 PM CrossFit

4 + 28

55#

14

Camille
Mayo

4:30 PM CrossFit

4 + 26

DB: L-8#, R-10#

15

Amanda
Carrubba

6:00 AM CrossFit

3 + 0