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Components

Jerk balance

Metcon

Settings

Workout

Monday

Warm-up

2X
:30 Double KB front rack hold
12 Hollow bicycle

Gymnastics

Metcon (No Measure)

3X
12 One arm DB strict press (6/6)
12 One arm DB squat clean (6/6)
12 One arm DB bent over row (6/6)

Weightlifting

Jerk balance (5X3)

Metcon

Metcon (5 Rounds for time)

5 Rounds (Each for time):
15/10 Cal bike
7 Double KB STOH 70/53
3 Rope climbs

*Rest 3 minutes between efforts(or as class allows)

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

Whiteboard:

Monday, July 30, 2018

Male Clients

1

Christopher
Baltazar

5:00PM CrossFit

1 x 3 @ 205 lbs

2

Dusty
Schmidt

5:00PM CrossFit

5 x 3 @ 135 lbs

2

Eric
williams

5:00PM CrossFit

5 x 3 @ 135 lbs

3

Eric
Priaulx

6:00AM CrossFit

1 x 3 @ 125 lbs

3

Jonathan
Dillow

5:00PM CrossFit

1 x 3 @ 125 lbs

3

Joshua
Funk

6:00AM CrossFit

1 x 3 @ 125 lbs

4

Dan
Cayce

6:00PM CrossFit

5 x 3 @ 115 lbs

4

Alec
Wolfram

5:00PM CrossFit

1 x 3 @ 115 lbs

5

Brian
Justusson

6:00PM CrossFit

5 x 3 @ 95 lbs

5

Patrick
Barfield

5:00PM CrossFit

5 x 3 @ 95 lbs

5

Grant
Beavers

6:00PM CrossFit

1 x 3 @ 95 lbs

5

jacob
popek

8:00AM CrossFit

1 x 3 @ 95 lbs

6

Jim
Welch

6:00PM CrossFit

5 x 3 @ 65 lbs

Female Clients

1

Antoinette
Williams

12:00PM Open gym

4 x 3 @ 85 lbs

1

Kristina
Stapleton

12:00PM Open gym

4 x 3 @ 85 lbs

1

Lauren
Muehling

6:00AM CrossFit

1 x 3 @ 85 lbs

2

MC
Schmank

12:00PM Open gym

5 x 3 @ 65 lbs

2

Shanna
Simms

12:00PM Open gym

1 x 3 @ 65 lbs

3

Stacy
Swiney

8:00AM CrossFit

5 x 3 @ 55 lbs

3

Allison
Justusson

6:00PM CrossFit

1 x 3 @ 55 lbs

4

Allison
Sutter

8:00AM CrossFit

5 x 3 @ 35 lbs

5

Joanna
Beatrice

5:00AM CrossFit

1 x 3 @ 15 lbs