Public Whiteboard

Components

Deadlift

Metcon

Settings

Workout

FEB 3, 2022

Pre Stretch Primer

3 Rounds /
5 Cals Bike
7 Step-back-step-up Burpees

ACCESSORY

Rest

BAR: Deadlift (5-4-3-2-1-1-1)

Deadlift

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 18:
15 Mt. Climbers
12 Step-ups, 24/20/16'
9 Sit ups | RX+ GHD Sit ups
6 Burpees
3 Push-ups | RX+ HSPU

WOD

WOD: Metcon (AMRAP - Reps)

3 Rounds
1 Min - max Cals Bike
1 Min - max T2B
1 min - max Clean & Jerk, 95/65 | 75/55
-rest 1 min

KIKR

KIKR: Metcon (AMRAP - Reps)

Max UB KBS, 55/35 | 45/25#

Whiteboard:

Thursday, February 03, 2022

Male Clients

Brian
Baker

4:30 PM Open Gym

1 x 1 @ 455 lbs

Bryan
Hollenbeck

4:30 PM Open Gym

1 x 1 @ 425 lbs

Scott
Blakemore

4:30 PM Open Gym

1 x 1 @ 335 lbs

Andrew
Austin

4:30 PM Open Gym

1 x 1 @ 325 lbs

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 245 lbs

Female Clients

Kristina
Gomez

4:30 PM Open Gym

1 x 1 @ 225 lbs

Clare
Ppool

4:30 PM Open Gym

1 x 1 @ 195 lbs

Taylor
Howard

4:30 PM Open Gym

1 x 1 @ 160 lbs

Aubrey
Baker

4:30 PM Open Gym

1 x 5 @ 150 lbs

Tessa
Austin

4:30 PM Open Gym

10 x 5 @ 85 lbs