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Components

Back Rack Lunge

Metcon

Metcon

Settings

Workout

Thursday

Strength

A: Back Rack Lunge (5 Sets of 8 Climbing )

Back Rack Lunge

Metcon

B: Metcon (Time)

Rx =
5 rounds for time
10 sumo deadlift high pulls (95/65)
20 back rack lunges (95/65)

Rx+ =
5 rounds for time
10 sumo deadlift high pulls (135/95)
20 back rack lunges (135/95)

Extra

C: Metcon (Time)

Rx =
2 rounds of:
30 strict handstand pushups
60' handstand walk
3 minute rest

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Whiteboard:

Thursday, October 21, 2021

Male Clients

1

Andy
Kaestle

CrossFit: 5:00 AM

1 x 8 @ 205 lbs

2

Jesse
Cook

Open Gym

1 x 8 @ 185 lbs

3

Johndavid
Storn

CrossFit: 12:00 PM

1 x 8 @ 165 lbs

4

Stowe
Beam

Open Gym

1 x 8 @ 155 lbs

75/95/115/135/155

5

BJ
Marsh

CrossFit: 5:00 AM

1 x 8 @ 145 lbs

6

Jesse
Moore

CrossFit: 12:00 PM

5 x 8 @ 135 lbs

7

Ben
Kulp

CrossFit: 6:00 AM

1 x 8 @ 105 lbs

7

yasser
elhariry

CrossFit: 5:00 AM

1 x 8 @ 105 lbs

Female Clients

1

Alaina
Savage

Open Gym

1 x 8 @ 185 lbs

2

Taylor
Turner

CrossFit: 6:00 AM

1 x 8 @ 160 lbs

3

Anna
McKay

CrossFit: 6:00 AM

1 x 8 @ 135 lbs

not PR

4

Gillian
Sowden

CrossFit: 5:00 AM

1 x 8 @ 123 lbs

5

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 8 @ 85 lbs

Stopped @ knee ouch

6

Melanie
Sinclair

CrossFit: 5:30 PM

1 x 8 @ 83 lbs