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Components

Bent Over Row

Double-Unders

Metcon

Settings

Workout

03/16/2020

Weightlifting

Even Minutes: 08 Bent Over Rows
Every 03 Minutes: Max Set of Unbroken Double-unders.

Bent Over Row (08 Reps EOMOM for 12 Minutes )

Bent Over Row

Double-Unders (04 Max Effort Sets in 12 Minutes )

Double-Unders

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 09 Minutes
05 Handstand Push-ups (Rx+=Deficit 6"/4")
05 Right-Leg Single Leg Box Squats (20", Rx+=Pistols)
05 Ring Rows
05 Left-Leg Single Leg Box Squats

Single Leg Box Squat: https://www.youtube.com/watch?v=__qVs9bh-F8

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

Whiteboard:

Monday, March 16, 2020

Male Clients

1

Adam
Delgado

4:30PM CrossFit

2 x 3 @ 165 lbs

2

Michal
Morelos

4:30PM CrossFit

1 x 3 @ 155 lbs

3

Cameron
Reeves

5:30AM CrossFit

6 x 8 @ 135 lbs

3

Seth
McClellan

5:30AM CrossFit

2 x 8 @ 135 lbs

4

Nick
Davidson

5:30AM CrossFit

6 x 8 @ 95 lbs

4

Chase
Young

5:45PM CrossFit

6 x 3 @ 95 lbs

4

Zach
Reeves

8:30AM CrossFit

3 x 3 @ 95 lbs

5

Billy
Reasner

5:30AM CrossFit

5 x 8 @ 85 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 3 @ 95 lbs

2

Brenna
Braddock

4:30PM CrossFit

4 x 8 @ 85 lbs

2

Melissa
McClellan

5:30AM CrossFit

2 x 8 @ 85 lbs

2

Texi
Schaeffer

5:45PM CrossFit

1 x 3 @ 85 lbs

3

Christi
Reasner

5:30AM CrossFit

1 x 8 @ 75 lbs

3

Megan
Birkenfeld

5:30AM CrossFit

1 x 8 @ 75 lbs

3

Zarai
Salayandia

4:30PM CrossFit

1 x 3 @ 75 lbs

4

Ashley
Reeves

8:30AM CrossFit

6 x 3 @ 65 lbs

5

Emily
Hunt

8:30AM CrossFit

6 x 3 @ 55 lbs

5

kelsey
ward

5:45PM CrossFit

5 x 3 @ 55 lbs

6

Sarah
Stebbins

4:30PM CrossFit

2 x 3 @ 45 lbs