Public Whiteboard

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Components

Metcon

Tabata Push ups

Settings

Workout

11.12.19

Warm Up
400m Jog
10/10 KB Press
10/10 KB Highpull
200m Jog

Metcon (Time)

3 Rounds For Time(15min CAP)
75 Dubs or 150 Singles
21 KBS
12 Pull ups

Coach Tip* This 3 rounder is meant to be an all out Sprint metcon. Do your best to move as efficitently as possible and unbroken for as long as possible. PURSUE YOUR LEGEND

Tabata Push ups (AMRAP - Reps)

Cool Down
Coach led stretches

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

Whiteboard:

Tuesday, November 12, 2019

Male Clients

1

Costa
Poulias

8:00 am CrossFit

11:04

dubs, 73kb

2

Andy
Hengstebeck

11:45 AM CrossFit

12:54

53#

3

Eric
Resman

6:00 am CrossFit

13:18

53

4

Josh
Bridge

4:30 pm CrossFit

8:11

singles, 70# russian KBS

5

Dylan
Placher

5:30 pm CrossFit

10:25

53 pound kb

6

Joe
Guyette

11:45 AM CrossFit

10:46

53LBS KBS, Singles, Kips

7

Bobby
Fuentes

8:00 am CrossFit

11:07

53kb

8

Vince
Matchett

4:30 pm CrossFit

12:10

35 lbs KB

9

Raphael
Glustak

5:30 pm CrossFit

12:12

26lb KB ring pullups

Female Clients

1

Kelly
Stakely

8:00 am CrossFit

9:05

53KB

2

Terri
Thomas

11:45 AM CrossFit

9:43

dubs 35# and ring rows

3

MC
Heller

11:45 AM CrossFit

10:28

35#kbs, rr

4

Mary
McLearn

8:00 am CrossFit

11:20

5

Leanne
Flama

5:30 pm CrossFit

11:45

8lb KB Ring rows

6

Jean
Schumacher

6:00 am CrossFit

12:13

Singles, 35#, ring rows

7

Laura
Paradiso

6:00 am CrossFit

12:25

35lb kb

8

Marilyn
Stein

8:00 am CrossFit

12:30

150 singles, 26lb KB, ring rows

9

Jessica
Wise

5:30 pm CrossFit

12:48

35#KB Ski 18CAL PU Attempts

10

Melissa
Sereda

4:30 pm CrossFit

13:06

11

Kelly
Bowers

4:30 pm CrossFit

13:52

12

Judy
DaRocha

6:00 am CrossFit

15:00