Public Whiteboard

Auto Scroll Page

Components

Metcon

Friday May 12, 2023

Warm Up

EMOM 9
Toes Up RDLs (toes on a plate)
Single Arm DB Thruster
4 Deadlifts + 4 Muscle Cleans + 4 Front Squats

A: Metcon (8 Rounds for weight)

Every 2:00 x 6
4 Front Squats

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
4 Squat Cleans @60% of 1RM
8 Burpees Over Bar

Extra: Metcon (No Measure)

Accessory
3 sets

KB Bear Crawl 50'

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

Whiteboard:

Friday, May 12, 2023

Clients:

Clients

*Tom
Henneberry

CrossFit: 12:00 PM

1320 Total lbs

Emom was 6 sets not 8

*Shannon
Giudici

CrossFit: 12:00 PM

830 Total lbs

Recorded the 6 rounds not 8

Christina
Wilson

CrossFit: 6:45 PM

510 Total lbs

*Alanna
MacKenzie

CrossFit: 4:15 PM

465 Total lbs

Knee was sore.