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Components

Metcon

Clean Pull + Low Hang ...

Bridges

Settings

Workout

Wednesday

Primer

A: Metcon (AMRAP - Rounds and Reps)

Rx =
8 minute AMRAP of:
40 double-unders
16 box step-ups (24/20)

Weightlifting

B: Clean Pull + Low Hang Clean + Jerk (Every 90 seconds x 7 sets climbing)

Metcon

C: Bridges (AMRAP - Rounds and Reps)

Rx =
10 rounds for time:
3 clean & jerks (155/105)
10 wall balls (20/14)

Rx+ =
10 rounds for time:
3 clean & jerks (185/125)
15 wall balls (20/14)

Rx++ =
10 rounds for time:
3 clean & jerks (225/155)
15 wall balls (20/14)

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

Whiteboard:

Wednesday, April 27, 2022

Male Clients

1

Jake
Adams

CrossFit: 12:00 PM

6 + 42

2

BJ
Marsh

CrossFit: 5:00 AM

6 + 20

3

Anthony
Vorachak

Open Gym

6 + 15

4

Stowe
Beam

Open Gym

6 + 11

5

Private

CrossFit: 6:00 AM

6 + 0

6

Derek
Odom

Open Gym

5 + 52

7

Andy
Kaestle

CrossFit: 5:00 AM

5 + 51

8

Ian
Doran

CrossFit: 6:00 AM

5 + 40

40/16

9

Private

Open Gym

5 + 18

10

yasser
elhariry

CrossFit: 5:00 AM

5 + 0

some triple unders

11

Raghav
Singal

CrossFit: 5:30 PM

6 + 40

60 single unders

Female Clients

1

Alaina
Savage

Open Gym

6 + 8

2

Heather
Lynaugh

CrossFit: 4:30 PM

6 + 4

3

Gillian
Sowden

CrossFit: 5:00 AM

5 + 40

4

Myah
Pease

CrossFit: 5:00 AM

5 + 0

24”

5

Anna
McKay

CrossFit: 12:00 PM

0 + 0

4+ or 5+ idk

6

marjie
bish

CrossFit: 5:00 AM

5 + 0

I think, singles

7

Liz
Storn

CrossFit: 5:00 AM

4 + 15

Singles