Public Whiteboard

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Components

Metcon

Overhead Squat

Metcon

Settings

Workout

Wednesday

Primer

A: Metcon (Time)

Rx =
30-20-10
calorie ski or row
box step-ups (24/20)

Strength

B: Overhead Squat (3 - 3 - 3 climbing)

Metcon

C: Metcon (Time)

Rx =
21 - 15 - 9
overhead squats (95/65)
pull-ups

Rx+ =
21 - 15 - 9
overhead squats (155/105)
bar muscle ups

Rx may also do 7 - 5 - 3 bar muscle ups

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

Whiteboard:

Wednesday, June 29, 2022

Male Clients

1

BJ
Marsh

CrossFit: 5:00 AM

5:12

2

Andy
Kaestle

CrossFit: 5:00 AM

6:03

Ski

3

Jake
Adams

CrossFit: 4:30 PM

8:10

Ski

4

John
Mullen

CrossFit: 5:00 AM

10:00

No idea definitely way slower than #speedingbj

4

Josh
Patch

Open Gym

10:00

Row/ski/row Not sure time

5

Stowe
Beam

CrossFit: 6:00 AM

0:00

Box/ski: no idea on time

Female Clients

1

Nicole
Laudano

CrossFit: 5:30 PM

9:11

Ski/row/ski

2

Katie
Townsend

CrossFit: 5:30 PM

9:33

3

Anna
McKay

CrossFit: 4:30 PM

0:00

Idk

4

Shira
Wakschlag

CrossFit: 6:00 AM

7:57

55 ring rows

5

Nidhi
Singh

CrossFit: 4:30 PM

12:00