Public Whiteboard

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Components

750m Row

Metcon

Settings

Workout

2.25.20

Warm Up
300m Row
10 Barbell Goodmornings
10 Push ups

750m Row (Time)

This should be an all our Sprint from start to finish. Males aim for under 3 minutes Females aim for under 4 minutes

Metcon (AMRAP - Rounds)

Every 5min x 5

14 Hang Power Clean
21 Deadlifts
14 Calories

Tailor your barbell so it is the same weight for both movements. moderate weight for cleans but light deadlifts. Aim to finish in 4 minutes or less each round

Cool Down
Foam roll or barbell mash

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

Whiteboard:

Tuesday, February 25, 2020

Male Clients

1

Shane
luikert

4:30 pm CrossFit

2:22

2

Costa
Poulias

8:00 am CrossFit

2:24

3

Josh
Leppo

5:30 pm CrossFit

2:31

4

Chris
Godfrey

11:45 AM CrossFit

2:39

5

Michael
Winship

6:00 am CrossFit

2:45

6

Eric
Resman

6:00 am CrossFit

2:50

7

Andy
Hengstebeck

11:45 AM CrossFit

2:58

8

Wade
Memmott

8:00 am CrossFit

2:34

9

Cal
Courtney

4:30 pm CrossFit

2:38

10

Ken
Saksa

5:00 AM CrossFit

2:40

11

Jay
Parenteau

8:00 am CrossFit

2:50

11

Steve
Calabrese

4:30 pm CrossFit

2:50

12

Joe
Guyette

11:45 AM CrossFit

2:57

13

Hugo
Garcia

11:45 AM CrossFit

3:10

14

michael
bahena

4:30 pm CrossFit

3:18

Female Clients

1

Heather
Keller

5:30 pm CrossFit

2:51

1

Kelly
Stakely

9:00 AM CrossFit

2:51

2

Katie
Cook

5:00 AM CrossFit

2:55

3

Judy
DaRocha

6:00 am CrossFit

2:59

4

Gwen
Catt

9:00 AM CrossFit

3:00

5

Ashley
Mandeville

9:00 AM CrossFit

3:02

6

Terri
Thomas

6:00 am CrossFit

3:05

7

Paoli
Colmenares

8:00 am CrossFit

3:08

8

Brittany
Whaley

11:45 AM CrossFit

3:12

9

Haley
Godfrey

5:00 AM CrossFit

3:13

10

Ashley
Matita

11:45 AM CrossFit

3:15

11

Laura
Paradiso

6:00 am CrossFit

3:16

12

Marcela
Soundara

5:00 AM CrossFit

3:18

13

Allison
Studer

11:45 AM CrossFit

3:25

14

Marilyn
Stein

8:00 am CrossFit

3:38

15

Stephanie
McCarthy

11:45 AM CrossFit

3:40

16

Jean
Schumacher

5:00 AM CrossFit

3:53

40 cal bike