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Components

Metcon

Settings

Workout

Pumped Up Kicks

Warm-up

4x :30/:30 Row

Then…

3 Rounds:
10 Lunge w/Twist
10 Ring Rows
10 Broad Jumps

Metcon

Metcon (AMRAP - Rounds and Reps)

With a Partner, Complete AMRAP 20:
20 Power Snatch (95/65)
40 Wallballs (20/14)
20 Toes-to-Bar

*Every 2:00, including 0:00 complete 12/9 Calorie Bike.

Accessory Work

3 Sets:
5 Front Rack Box Stepups (per leg)
10 Landmine Twists

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

Whiteboard:

Wednesday, March 23, 2022

Male Clients

1

Brad
Robert

CrossFit: 6:15 AM

4 + 30

1

Grant
Garst

CrossFit: 6:15 AM

4 + 30

Brad

1

James
Coash

CrossFit: 6:15 AM

4 + 30

2

Justin
Ferrell

CrossFit: 5:15 PM

3 + 0

With Allen Baby!!!

3

Jerry
Sipe

CrossFit: 6:15 AM

2 + 13

With Jimmy

4

Chuck
Lambertz

CrossFit: 6:15 AM

4 + 1

95#, 20#, hlr w/ Chuck

4

Joshua
Meyer

CrossFit: 6:15 AM

4 + 1

95#, 20#, hlr w/ Chuck

5

Shelby
Giersch

CrossFit: 6:15 AM

3 + 10

75#, 20#, With Shae

6

Allan
Jackson

CrossFit: 5:15 PM

3 + 0

with justin

Female Clients

1

Candace
Lister

CrossFit: 5:15 AM

3 + 3

Mal!

2

Amber
Lambertz

CrossFit: 5:15 PM

4 + 18

65#, hlr - go laura!!

2

Laura
Krier

CrossFit: 5:15 PM

4 + 18

65#, hlr-Amber is a beast!

3

Anna
Jackson

CrossFit: 5:15 PM

3 + 17

W/ Jolene, 10#wb, 45# power snatch

3

Jolene
Pfeil

CrossFit: 5:15 PM

3 + 17

45#, 10# w/ Anna!

3

Megan
Katt

CrossFit: 5:15 PM

3 + 17

4

Shaelin
Giersch

CrossFit: 6:15 AM

3 + 10

55#

5

Alisha
Sipe

CrossFit: 5:15 AM

3 + 0

Momma. #55. 10wb

5

Cynthia
Atwell

CrossFit: 5:15 AM

3 + 0

Lish. 55.6wb.toes above hips

6

Jill
Krier

CrossFit: 5:15 AM

2 + 57

W/ Kacey, #55, #10

6

Kacey
Roe

CrossFit: 5:15 AM

2 + 57

W/ Jill! T2b, 55#, 10# wb