Public Whiteboard

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Components

Back Squat

Metcon

Metcon

Settings

Workout

Wednesday

Strength

A: Back Squat (6 - 4 - 2 )

Metcon

B: Metcon (AMRAP - Reps)

Rx =
14 minute AMRAP of:
10 - 20 - 30 - 40...
dumbbell snatch (50/35)
20 - 30 - 40 - 50..
wall balls (20/14)

Rx+ =
dumbbell (70/50)

Extra

C: Metcon (Time)

Rx =
25 wall walks

Rx+ =
50 wall walks

2-5 reps EMOM x 10 minutes

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

Whiteboard:

Wednesday, February 16, 2022

Male Clients

1

Kegan
Sullivan

Open Gym

1 x 2 @ 405 lbs

2

Isaac
Cleveland

Open Gym

1 x 2 @ 355 lbs

Very questionable on the depth

3

Andy
Kaestle

CrossFit: 5:00 AM

1 x 2 @ 335 lbs

4

Josh
Patch

Open Gym

1 x 2 @ 305 lbs

5

Derek
Odom

Open Gym

1 x 2 @ 300 lbs

6

Adam
Cole

CrossFit: 12:00 PM

1 x 2 @ 285 lbs

6

Luke
Amen

CrossFit: 12:00 PM

1 x 2 @ 285 lbs

7

BJ
Marsh

CrossFit: 5:00 AM

1 x 2 @ 245 lbs

7

John
Mullen

CrossFit: 5:00 AM

1 x 2 @ 245 lbs

8

Ben
Kulp

CrossFit: 12:00 PM

1 x 2 @ 185 lbs

8

Paul
Wilkins

CrossFit: 5:30 PM

1 x 2 @ 185 lbs

Female Clients

1

Anna
McKay

CrossFit: 12:00 PM

1 x 2 @ 220 lbs

2

Laura
Pickrell

CrossFit: 6:00 AM

1 x 2 @ 213 lbs

3

marjie
bish

Open Gym

2 x 2 @ 165 lbs

6 @ 145, 4@ 155, 2 @ 165

3

Taryn
Hubert

CrossFit: 12:00 PM

1 x 2 @ 165 lbs

4

Heather
Lynaugh

CrossFit: 4:30 PM

1 x 2 @ 163 lbs