Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean Complex

Metcon

Settings

Workout

Thursday, January 7, 2020

Clean Complex

E1:30 x 5 Sets
Power Clean + Hang Squat Clean + Squat Clean:
- 2 sets x 1+1+1 reps @ 65% 1 RM clean
- 3 sets x 1+1+1 reps @ 70% 1 RM clean

You may drop the bar between reps to reset.

Metcon (Time)

"The Good Samaritan"
Teams of 2 For Time: (20 min time cap)
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row

OR

M/M: 240 Cal Bike
F/F: 168 Cal Bike
M/F: 204 Cal Bike

Burn! 12:00pm

4 Rounds For Time: (25 min time cap)
Round 1
6 Cal Row
12 Lunge Steps
18 KB Swings
24 Wall Balls

Round 2
6 Wall Balls
12 Cal Row
18 Lunge Steps
24 KB Swings

Round 3
6 KB Swings
12 Wall Balls
18 Cal Row
24 Lunge Steps

Round 4
6 Lunge Steps
12 KB Swings
18 Wall Balls
24 Cal Row

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

Whiteboard:

Thursday, January 07, 2021

Male Clients

Jackson
Chesser

CrossFit 6:00am

1 x 1 @ 215 lbs

155; 185; 185; 205; 215

Female Clients