Public Whiteboard

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Components

Metcon

1 Mile Run + 100 Sit-ups

Settings

Workout

11/16/2021

Workout of the Day

Metcon (Time)

21-15-09
Hang Power Split Snatches (95/65)
Box Step Overs (20/16, 50/35)

Hang Split Snatch: https://www.youtube.com/watch?v=fZbXux7k_H8

Conditioning

1 Mile Run + 100 Sit-ups (Time)

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

Whiteboard:

Tuesday, November 16, 2021

Male Clients

1

Chase
Young

CrossFit: 5:30 AM

7:27

2

kyle
lawles

CrossFit: 5:30 AM

7:50

3

Shawn
Rice

CrossFit: 5:30 AM

9:09

4

Seth
McClellan

CrossFit: 5:30 AM

12:08

5

Scottie
Davis

CrossFit: 4:30 PM

7:30

35 lbs, 75lbs

6

Jacob
Young

CrossFit: 5:30 AM

7:55

db pushpress 35lb

7

Aaron
Forehand

CrossFit: 8:30 AM

9:59

50 75 20"

8

jonathan
day

CrossFit: 8:30 AM

10:10

75 35's 16"

9

Reid
Christner

CrossFit: 5:30 AM

11:30

75lb

Female Clients

1

Tracy
May

CrossFit: 8:30 AM

4:39

2

Melissa
McClellan

CrossFit: 5:30 AM

7:45

3

jesica
rice

CrossFit: 5:30 AM

10:54

4

Dana
Forehand

CrossFit: 5:30 AM

4:51

preggo scales! 15lb db hang c&j

5

Valentina
Espinoza

CrossFit: 4:30 PM

7:33

26 lb kb, 45lbs

6

Brenda
Crump

CrossFit: 4:30 PM

8:07

35lbs,15 lb db