Public Whiteboard

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Components

Metcon

1/21/2017

Yoga/Mobility

Couch Stretch
-3 Minutes each side

Warm-up

snatch and overhead squat warm up

2 rounds
- 5 Burpees
- 5 Snatch pulls
- 5 Power snatches
- 5 OH squats
- 5 Snatch balances
- 5 Squat snatch

WOD

Metcon (AMRAP - Reps)

7 Rounds for Reps
1 Min - Snatch
1 Min - Overhead Squats
1 Min - Burpees
1 Min - REST

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

Whiteboard:

Saturday, January 21, 2017

Male Clients

Jordan
Brewer

9 AM CrossFit

228 Reps

95#

Cyrus
Medrano

9 AM CrossFit

163 Reps

95#; 44 Snatches; 45 Overhead Squats; 74 burpees

Female Clients

Tracy
Auber

9 AM CrossFit

326 Reps

55#. Bar facing burpees

Steph
Karins

9 AM CrossFit

226 Reps

65#, bar facing burpees

Destinee
Medrano

9 AM CrossFit

169 Reps

55#, bar facing burpees

Christina
Tovar

Foundations 8AM-9AM

151 Reps

65#