Public Whiteboard

Auto Scroll Page

Components

Metcon

3/18/2017

Yoga/Mobility

Couch Stretch
Foam Roll Calves

Warm-up

Clean Warm Up

3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 Squat Cleans

Skill/Strength

Metcon (Time)

3 rounds for time
Run 800 meters
Rest 2 minutes

WOD

Metcon (AMRAP - Rounds and Reps)

7 Minute AMRAP
10 Power cleans, 135/95
20 Push-ups

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

Whiteboard:

Saturday, March 18, 2017

Male Clients

Peter
Kober

9 AM CrossFit

14:51

Caleb
Pickard

9 AM CrossFit

16:18

Casey
Karins

9 AM CrossFit

11:22

500m Row

Female Clients

Steph
Karins

9 AM CrossFit

15:33

after 17.4