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Components

Squat Clean Thruster

Metcon

Settings

Workout

Sicko Mode

Warm-up

2 Rounds
10/7 Cal Ski
10 DB Thrusters
:20 Front Rack Stretch
:20 Wrist Stretch
:20 Squat / Pigeon

Then,

Barbell Warm-Up

Strength

Squat Clean Thruster (Work up to a heavy 1 rep)

Squat Clean Thruster

Metcon

Metcon (Time)

For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters (135/95)

Core

9 min EMOM:
(one movement into the next)
Min 1- plank hold
Min 2- hollow hold
Min 3- 30 sec each side on plank.

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

Whiteboard:

Friday, July 05, 2019

Male Clients

1

Marc
Williams

3:30pm CrossFit

1 x 1 @ 225 lbs

2

Private

5:30pm CrossFit

1 x 1 @ 215 lbs

2

Todd
Dixon

4:30pm CrossFit

1 x 1 @ 215 lbs

3

Kyle
Ritchie

6:00am CrossFit

1 x 1 @ 195 lbs

3

Stephen
Sutherland

3:30pm CrossFit

1 x 1 @ 195 lbs

4

Nate
Smith

8:00am CrossFit

1 x 1 @ 185 lbs

5

Rick
Kyle

5:30pm CrossFit

1 x 1 @ 175 lbs

5

Private

5:30pm CrossFit

1 x 1 @ 175 lbs

6

Thamer
Alshammari

12:00pm CrossFit

1 x 1 @ 165 lbs

6

Will
Furlow

3:30pm CrossFit

1 x 1 @ 165 lbs

7

Jackson
Cramer

12:00pm CrossFit

1 x 1 @ 155 lbs

8

Matt
Horsman

8:00am CrossFit

1 x 1 @ 135 lbs

9

walter
yamben

12:00pm CrossFit

1 x 1 @ 105 lbs

10

davidj
myers

4:30pm CrossFit

1 x 1 @ 0 lbs

Hpc complex. 210

Female Clients

1

Kirsten
Rayner

6:00am CrossFit

1 x 1 @ 155 lbs

2

Seretha
hall

8:00am CrossFit

1 x 1 @ 140 lbs

3

Briana
Kocher

5:30pm CrossFit

1 x 1 @ 125 lbs

4

Amelia
Parsons

6:30pm CrossFit

1 x 1 @ 115 lbs

4

Kayla
Underwood

6:00am CrossFit

1 x 1 @ 115 lbs

5

Erin
McCarthy

5:30pm CrossFit

1 x 1 @ 95 lbs

5

Kalyn
Noechel

5:30pm CrossFit

1 x 1 @ 95 lbs

6

Shelley
McClain

6:00am CrossFit

1 x 1 @ 85 lbs

7

tonya
miller

8:00am CrossFit

1 x 1 @ 80 lbs

8

Gabby
Riggleman

3:30pm CrossFit

1 x 1 @ 75 lbs

9

Nicoletta
Ciampa

12:00pm CrossFit

1 x 1 @ 65 lbs