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Components

Metcon

Settings

Workout

Monday

Warm-up

2:00 Bike

Into...

2 ROUNDS
8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps

*Building from Light to Moderate-Heavy.

(No Measure)

Workout

Metcon (Time)

FOR TIME
50/40 Cal Bike

Immediately into...

10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into...

50/40 Cal Bike

*Optional increase to (135/95)|(95/65)

(Score is Time)

KG BB: (50/35)|(35/25)

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Whiteboard:

Monday, March 01, 2021

Male Clients

1

Austin
Hatley

6:30pm CrossFit

12:00

2

Alex
Barene

CrossFit: 9:00 AM

12:45

3

Jim
Boora

CrossFit: 6:00 AM

14:58

4

Mike
Machowek

CrossFit: 4:30 PM

17:31

Shoot the bike!!!

5

Bob
Barene

CrossFit: 4:30 PM

17:40

6

Andy
Polmateer

CrossFit: 9:00 AM

18:12

95#, banded pu

7

Kevin
Sparks

5:30pm CrossFit

24:10

95#, banded pull ups / ring rows

Female Clients

1

Madi
Niemi

CrossFit: 9:00 AM

13:32

2

Demo
Sign In

CrossFit: 9:00 AM

16:39

3

Isarai
Thieme

CrossFit: 3:30 PM

17:02

4

Shannon
Irish

5:30pm CrossFit

19:21

5

Kavina
Brown

6:30pm CrossFit

15:10

6

Private

6:30pm CrossFit

15:39

7

Tamara
Lyn

CrossFit: 12:00 PM

16:12

8

Karla
Smith

CrossFit: 6:00 AM

16:24

35 row

9

Carla
Zenner

CrossFit: 12:00 PM

17:19

10

Megan
McLean

5:30pm CrossFit

18:53

800m run, 75#, ring row, bike

11

Patricia
Raya

CrossFit: 9:00 AM

19:00

Sumo deadlift 115 Sit-ups

12

Chrissy
Boice

5:30pm CrossFit

19:40

C2B/75#/50 cal row

13

Nicole
McEntyre

5:30pm CrossFit

23:04

65# SDHP banded PU sloppy at the end