Public Whiteboard

Auto Scroll Page

Components

Metcon

LeanX{9/16/15}

Warm-up

400m Run
ROM Drills

Skill

6min EMOM:
2 rope climbs OR 4 up/downs

Metcon

Metcon (Time)

3 rounds for time of:
20 Cal Row or 400 Meter Run
20 AKBS
10 L-Seated Dumbbell Presses
*14min time cap

Cash-Out

Metcon (Weight)

50 Walking Lunges w/ KB (farmers carry)

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

Whiteboard:

Wednesday, September 16, 2015

Male Clients

Female Clients

Debbie
Belcher

9:00am Lean X

6:00