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Components

Sled Push

Metcon

Settings

Workout

28March2017

Michael "Big Mike" Young

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

Sled Push (1 rep every 3 min. for 15 min.)

*Stay light to moderate & focus on speed

Metcon

Metcon (Time)

For Time:
Buy In-
400m Run

3 Rds
10 Box Jumps (24/20)
30 Russian KBS (70/53)
10 Pull-Ups

Buy Out-
800m Row

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

Whiteboard:

Tuesday, March 28, 2017

Clients:

Clients

1

Brendan
Wuest

CrossFit Express Class

5 x 1 @ 214 lbs

before 515 class

2

Jeff
Farris

7:00 PM CrossFit

5 x 1 @ 174 lbs

2

Kent
Higginbotham

7:00 PM CrossFit

5 x 1 @ 174 lbs

3

Karen
Shebik

6:00 AM CrossFit

5 x 1 @ 135 lbs

4

Private

7:00 PM CrossFit

5 x 1 @ 114 lbs

5

Sarah
Vanhooser

6:00 PM CrossFit

5 x 1 @ 95 lbs

6

Julie
Rausenberger

9:30 AM CrossFit

5 x 1 @ 92 lbs

7

Scott
Dougherty

6:00 PM CrossFit

5 x 1 @ 90 lbs

8

Jim
Meyer

6:00 PM CrossFit

5 x 1 @ 40 lbs

9

Emily
Pummill

4:00 PM CrossFit

4 x 1 @ 94 lbs

9

Gary
Hilligoss

CrossFit Express Class

4 x 1 @ 164 lbs

1 set 124, 4 sets 164

9

Aaron
Emerson

12:00 PM CrossFit

1 x 1 @ 135 lbs

9

Andrew
Stitzel

CrossFit Express Class

1 x 1 @ 214 lbs

9

Bradan
Hilligoss

CrossFit Express Class

1 x 1 @ 94 lbs

4 sets 74, 1 set 94

9

Elise
Hodges

6:00 AM CrossFit

1 x 1 @ 135 lbs

9

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 144 lbs

9

Ninette
Campbell

4:00 PM CrossFit

1 x 1 @ 164 lbs

1@124 1@144 1@150