Public Whiteboard

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Components

Metcon

Paused Front Squat + ...

Settings

Workout

Can’t Stop

Warm-up

2-3 Sets:
:30 Bike
10 Kang Squats
10 Reverse Lunges
10 Ring Rows

Metcon

Metcon (Time)

Complete the Following for Total Time:
5 Rounds:
6 DB Front Squats (2x 50s/35s)
6 Burpees Over the DB
-Directly Into-
10 Rounds:
3 Hang Power Cleans (135/95)
3 Chest-to-Bar

Weightlifting

Paused Front Squat + Front Squat (2+2+2+2+2)

Pause (Tempo) Front Squat + Front Squat (No Tempo)

1 Pause FS + Front Squat

Complete all sets at the same weight (approximately 70% of your max)

-Rest 60 seconds between sets-

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

Whiteboard:

Wednesday, March 30, 2022

Male Clients

1

Luke
Lister

CrossFit: 5:15 AM

9:39

1

PJ
Kearn

CrossFit: 6:15 PM

9:39

Butterfly Work

2

Keagan
Boyd

CrossFit: 6:15 PM

10:30

3

Brad
Robert

CrossFit: 6:15 AM

11:10

4

Joshua
Meyer

CrossFit: 6:15 AM

10:20

30# db, 135#, jumping pu

5

Justin
Ferrell

CrossFit: 5:15 AM

11:59

got the height but no bar to chest touch

6

Allan
Jackson

CrossFit: 5:15 PM

13:04

ring rows

7

James
Coash

CrossFit: 6:15 AM

14:32

8

Kale
Katt

CrossFit: 5:15 AM

15:25

50s, 135

9

Jay
Lowell

CrossFit: 5:15 PM

15:43

10

Chuck
Lambertz

CrossFit: 6:15 AM

16:11

rx w/ pullups

Female Clients

1

Kayla
Garst

CrossFit: 5:15 PM

9:10

2

Mallory
Robert

CrossFit: 6:15 PM

11:23

3

Leah
Loring

CrossFit: 5:15 PM

12:19

4

Candace
Lister

CrossFit: 5:15 AM

15:45

5

Laura
Krier

CrossFit: 5:15 PM

10:06

#30lb db sq, st ov, #95lb hcl, rr's

6

Sharon
Klima

CrossFit: 5:15 PM

11:10

15#db 45# PC RR

7

Amber
Lambertz

CrossFit: 5:15 PM

11:37

35#, 95#, black band pu

8

Private

CrossFit: 6:15 PM

13:00

9

Cynthia
Atwell

CrossFit: 5:15 AM

13:07

rr, 75

10

Kacey
Roe

CrossFit: 5:15 AM

13:23

20#db, 75#, 1 red band

11

Alisha
Sipe

CrossFit: 5:15 AM

14:04

20s. #85clean. red band c2b

12

Jolene
Pfeil

CrossFit: 5:15 AM

15:15

35#, 65# clean, lg grn/red

13

Renata
Knox

CrossFit: 6:15 AM

15:20