Public Whiteboard

Components

1-Mile Run

1600m (1 Mile) Row

Front Squat

Metcon

Settings

Workout

10/25/2016

Weightlifting

Run or Row 1 Mile, then you have exactly 5 minutes to establish a 1 Rep Max Front Squat

1-Mile Run (Time)

Max Effort 1-Mile Run

1600m (1 Mile) Row (Time)

Row 1 Mile for Time

Front Squat (5 Minutes to Establish 1RM)

Front Squat

Workout of the Day

Metcon (AMRAP - Reps)

With a 10 Minute Running Clock perform the following for TOTAL reps
1:00 Max Pull-ups
1:00 Max Sit-ups
1:00 Max Deadlifts (135/95)
2:00 Max Calorie Row
2:00 Max Burpees
1:00 Max Deadlifts
1:00 Max Sit-ups
1:00 Max Pull-ups

Rx+ options = (Must choose at least 2 for RX+)
Strict/Weighted Pull-ups
Strict/Weighted Sit-ups
185/135 Deadlift

Whiteboard:

Tuesday, October 25, 2016

Male Clients

Sha
Gearn

5:45 AM CrossFit