Public Whiteboard

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Components

Pause Front Squat

Metcon

Settings

Workout

Saturday

Strength

A: Pause Front Squat (2 -2 - 2 - 2 climbing)

2-3 Second Pause in the bottom. No Bounce

Metcon

B: Metcon (Time)

Rx =
Buy In: 500m row
then
4 rounds of:
25 wall balls (20/14)
15 pull-ups
then
Cash-Out: 500m row

Rx+ =
wall ball (30/20)
15 chest to bar pull-ups

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

Whiteboard:

Saturday, April 16, 2022

Male Clients

1

Matt
Pickering

CrossFit: 9:00 AM

1 x 2 @ 255 lbs

2

Andy
Kaestle

Open Gym

1 x 2 @ 240 lbs

3

John
Mullen

Open Gym

1 x 2 @ 215 lbs

4

BJ
Marsh

Open Gym

1 x 2 @ 205 lbs

5

yasser
elhariry

CrossFit: 9:00 AM

1 x 2 @ 165 lbs

6

Justin
Govindu

CrossFit: 9:00 AM

1 x 2 @ 95 lbs

Female Clients

1

Taylor
Turner

CrossFit: 9:00 AM

1 x 2 @ 185 lbs

1 @ 195

2

Anna
McKay

CrossFit: 9:00 AM

1 x 2 @ 175 lbs

3

KRYSTAL
SEWELL

CrossFit: 9:00 AM

1 x 2 @ 153 lbs

1 x 163

4

Megan
Landgraf

CrossFit: 9:00 AM

1 x 2 @ 145 lbs

155 for one

4

Michaela
Goodwin

CrossFit: 9:00 AM

1 x 2 @ 145 lbs

5

marjie
bish

Open Gym

1 x 2 @ 115 lbs

1 rep at 125 no go for 2