Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Settings

Workout

Water Break

Nothing quite like a triple AMRAP to continue through the week with. The advantage of having rest to follow the AMRAP is you can adjust intensity on the fly, with the knowledge that rest is to come once you're done. So, today's goal is to establish a pace that allows you to empty the tank at the final 20-30 seconds on each AMRAP. Remember, 4 minutes is plenty of time to recover, so push yourself.

Fitness

F: Metcon (3 Rounds for reps)

AMRAP 4:
27 Hang Power Cleans (75/55)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (95/65)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (115/85)
15 Burpees Over Rower
15/12 Calorie Row

Open & Performance

OP: Metcon (3 Rounds for reps)

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

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

Whiteboard:

Tuesday, June 25, 2019

Male Clients

1

Taylor
Justice

3:30 PM Crossfit

191 Total Reps

2

David
Smith

4:30 PM CrossFit

187 Total Reps

3

Josh
Randall

5:30 PM CrossFit

178 Total Reps

4

James
Reblin

6:30 PM Crossfit

172 Total Reps

5

Lance
Johnson

4:30 PM CrossFit

145 Total Reps

6

Erik
Enriquez

4:30 PM CrossFit

141 Total Reps

7

Eric
Standage

8:00 AM CrossFit

139 Total Reps

8

Private

3:30 PM Crossfit

134 Total Reps

9

Jack
Ferguson

5:30 PM CrossFit

132 Total Reps

10

Owen
Chandler

5:00 AM CrossFit

104 Total Reps

Female Clients

1

Julia
Johnston

3:30 PM Crossfit

190 Total Reps

2

Erin
Johnson

5:00 AM CrossFit

165 Total Reps

3

Kimberly
Anderson

6:30 PM Crossfit

160 Total Reps

4

Emily
Robinson

5:30 PM CrossFit

156 Total Reps

5

Nancy
Fairbanks

4:30 PM CrossFit

146 Total Reps

6

Ali
Florence

5:00 AM CrossFit

141 Total Reps

7

Alyssa
Payne

5:30 PM CrossFit

136 Total Reps

8

Keri
Enriquez

5:30 PM CrossFit

135 Total Reps

9

Anastacia
Wagner

3:30 PM Crossfit

169 Total Reps

10

Samantha
Vigil

8:00 AM CrossFit

152 Total Reps

Burpee step overs

11

Maryssa
Fairbanks

4:30 PM CrossFit

141 Total Reps

Back started hurting 3 round, stayed at 65#

12

Michelle
Hancock

4:30 PM CrossFit

139 Total Reps

step overs #75 lbs last round

13

Lorrinda
Sturgeon

4:30 PM CrossFit

119 Total Reps

14

Vanessa
Stier

3:30 PM Crossfit

118 Total Reps

15

Courtney
Randall

5:30 PM CrossFit

114 Total Reps

burpee step overs

15

Nadia
Nunez

5:00 AM CrossFit

114 Total Reps

16

Sarah
Armengau

5:00 AM CrossFit

110 Total Reps

55lb all rounds Finished 12 cal row