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Components

Split Jerk

Metcon

Settings

Workout

31Mar2016

Warm-up

Warm Up #7 (JR- 30 sec)

100 Jumping Jacks
High Knees - 30sec
Butt Kicks - 30sec
Frankenstein Walks - 30sec
Hallow Hold - 30sec
Back Extensions - 30sec
Sit-Ups - 30sec
Push Ups- 30sec

Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Strength & Skill

Split Jerk (Work to a Heavy Set of 2)

Split Jerk

Metcon

Metcon (Time)

For Time:

40-30-20-10

Deadlifts (135/95)
Wall Balls (20/14(
Hand-Release Push Ups

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

Whiteboard:

Thursday, March 31, 2016

Clients:

Clients

1

Grant
Burdeau

6:00 PM CrossFit

1 x 1 @ 245 lbs

2

Dusty
Schmidt

5:00 PM CrossFit

1 x 1 @ 225 lbs

2

Eric
Priaulx

5:00 PM CrossFit

1 x 1 @ 225 lbs

3

Kent
Higginbotham

7:00 PM CrossFit

1 x 2 @ 215 lbs

4

Brian
Burke

6:00 AM CrossFit

1 x 2 @ 205 lbs

4

Jeff
Farris

7:00 PM CrossFit

1 x 2 @ 205 lbs

5

Anthony
Hodges

6:00 PM CrossFit

1 x 1 @ 195 lbs

5

Jason
Mashburn

6:00 PM CrossFit

1 x 1 @ 195 lbs

5

Micheal
Young

9:30 AM CrossFit

1 x 1 @ 195 lbs

6

Andrew
Stitzel

6:00 PM CrossFit

1 x 2 @ 175 lbs

7

Aaron
Emerson

12:00 PM CrossFit

1 x 2 @ 155 lbs

8

Private

9:30 AM CrossFit

1 x 2 @ 120 lbs

9

Colin
Wright

4:00 PM CrossFit

1 x 1 @ 115 lbs

10

Ninette
Campbell

7:00 PM CrossFit

1 x 2 @ 110 lbs

11

Elizabeth
Burke

6:00 AM CrossFit

5 x 2 @ 95 lbs

12

Jonelle
Harris

12:00 PM CrossFit

1 x 1 @ 85 lbs

13

Taylor
Kuhnert

7:00 PM CrossFit

2 x 2 @ 75 lbs

14

Lauren
Drewett

4:00 PM CrossFit

3 x 2 @ 65 lbs