Public Whiteboard

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Components

Metcon

Settings

Workout

8.1.19

Warm Up
2x
400m Jog
10/10 KB Press
10/10 KB Deadlift

Metcon (AMRAP - Rounds)

30min Alt. EMOM
Min 1 - 15/12 Cal Row/Bike
Min 2 - 15 DB STOH
Min 3&4 - 400m run
Min 5 - Rest

Grind

Cool Down
Foam Roll or Barbell Mash

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

Whiteboard:

Thursday, August 01, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

4 Rounds

Row,50 lb DB

2

Bobby
Fuentes

8:00 am CrossFit

30 Rounds

45lb

3

Andy
Hengstebeck

11:45 AM CrossFit

25 Rounds

40# DB - missed 3x row & 2 runs in time

4

Costa
Poulias

6:00 am CrossFit

6 Rounds

40

4

Joey
Blasi

11:45 AM CrossFit

6 Rounds

4

John
Cunniff

6:30 pm CrossFit

6 Rounds

Female Clients

1

Ashley
Mandeville

11:45 AM CrossFit

6 Rounds

1

Ivanys
Vasseur

11:45 AM CrossFit

6 Rounds

1

Jean
Schumacher

6:00 am CrossFit

6 Rounds

What just happened

1

Katie
Foiles

6:00 am CrossFit

6 Rounds

1

Kelli
Blasi

11:45 AM CrossFit

6 Rounds

1

Laura
Paradiso

6:00 am CrossFit

6 Rounds

20lb

1

Melissa
Sereda

6:30 pm CrossFit

6 Rounds

Bike, burpees instead of run