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Whitten

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Workout

OCT 29, 2021

BARBELL

***Rest Day or Make-up Day or Start Your WOD early***

M - Squat Snatch
T - Split Jerk
W - Snatch Balance
Th - Back Squat
*5x5 @ 50% for all

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /
10 Squats
10 Push-ups
100m Run
10 Ring Rows | RX+ Pull-ups
10 Burpees

WOD

WOD: Whitten (Time)

5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#

In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010

To learn more about Whitten click here

*Scale by sharing the work w/ a partner

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 10-20

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

Whiteboard:

Friday, October 29, 2021

Male Clients

1

Scott
Blakemore

6:30 AM CrossFit

6 + 4

2

Dylan
Smith

6:30 AM CrossFit

4 + 28

3

Daniel
Baker

5:30 AM CrossFit

4 + 22

4

Carlos
Gonzalez

5:30 PM CrossFit

5 + 21

5

Jon
Kelley

9:00 AM CrossFit

3 + 18

6

Gary
Glass

6:30 AM CrossFit

3 + 0

No running. I'm out of shape.....

6

Rod
Harwood

6:30 AM CrossFit

3 + 0

Female Clients

1

Angela
Hansen

5:30 PM CrossFit

5 + 21

2

Aubrey
Baker

6:30 AM CrossFit

5 + 18

3

Glenda
Farris

5:30 AM CrossFit

4 + 21

Ring Pulls at Angle

4

Deidre
Schexnayder

6:30 AM CrossFit

4 + 20

5

Misty
Lingnau

5:30 AM CrossFit

4 + 15

6

Sherry
Jackson

5:30 PM CrossFit

4 + 11

Mod. Push ups, RR

7

Peggy
Campbell

9:00 AM CrossFit

4 + 2

8

Kenna
Gathright

6:30 AM CrossFit

4 + 0

8

Leasa
Marshall

9:00 AM CrossFit

4 + 0

8

Melba
Gould

9:00 AM CrossFit

4 + 0

scaled pushups, rowed

8

Sabrina
Hay

6:30 AM CrossFit

4 + 0

8

Sheila
Sweeden

9:00 AM CrossFit

4 + 0

#15 KB Swings

9

Rebecca
Judd

5:30 PM CrossFit

3 + 40

10

Amber
Green

5:30 PM CrossFit

3 + 36

scaled pushups

11

Sammy
Epperson

9:00 AM CrossFit

3 + 21

row instead of run