Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

Friday

Warm-up

2 ROUNDS FOR QUALITY
20 Crossbody Mountain Climbers
5 Lunge-Lunge-Squats
6 Alt. Cossack squats
7 Burpees

Into…

1 ROUND FOR QUALITY
10 Barbell Back Squats
6 Barbell Front Squats
6 Barbell Strict Press
6 Barbell Thrusters

Strength

Front Squat (5x3)

Front Squat

*20 min clock

*Aim to beat score from 6/11

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME
12 Thrusters (75/55)|(65/45)
5 Ring or Bar Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring/Bar Muscle Ups
RMU OPTION 2: Burpee Pull-Ups/Ring Row

11 min cap

RX+
95/65

Whiteboard:

Friday, June 25, 2021

Male Clients