Public Whiteboard

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Components

200m Sprints x 4

Metcon

Settings

Workout

1.30.20

Warm Up
800m Jog

200m Sprints x 4 (4 Rounds for time)

Every 3min x 4, 200m Sprint

Score is time for each round. Score this, we will do this again!

Metcon (Time)

21-15-9(15min CAP)
Sumo Deadlift Highpull with KB
Burpees
KB Goblet Squat

Grab the heaviest KB you can find.

Cool Down
Grab a foam roller or barbell and mash sore muscles

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

Whiteboard:

Thursday, January 30, 2020

Male Clients

1

Costa
Poulias

8:00 am CrossFit

2:00

2

Jesus
Martinez

6:30 pm CrossFit

2:16

3

Jeff
Freedman

11:45 AM CrossFit

0:59

4

Jay
Parenteau

8:00 am CrossFit

2:17

5

Josh
Bridge

4:30 pm CrossFit

2:27

6

Eric
Resman

6:00 am CrossFit

2:37

7

Kevin
Potter

11:45 AM CrossFit

2:45

7

Troy
LyTell

4:30 pm CrossFit

2:45

8

Dylan
Placher

5:30 pm CrossFit

3:06

9

Cody
Johnson

6:00 am CrossFit

2:33:00

10

Bobby
Fuentes

8:00 am CrossFit

2:47:01

Female Clients

1

Marilyn
Stein

8:00 am CrossFit

1:01

6 cal bike... didn't time 1st 2 rounds

2

Terri
Thomas

6:00 am CrossFit

2:06

ass bike

3

Heather
Keller

5:30 pm CrossFit

2:08

4

Stephanie
Faust

6:30 pm CrossFit

2:31

5

Katie
Cook

6:00 am CrossFit

2:32

6

MC
Heller

11:45 AM CrossFit

2:40

7

Monica
Martínez-A ...

5:30 pm CrossFit

2:50

8

Rihannan
mcclelland

6:00 am CrossFit

2:53

6

9

Anna
Fritz

6:00 am CrossFit

2:58

10

Judy
DaRocha

6:00 am CrossFit

3:26

11

Jean
Schumacher

6:00 am CrossFit

3:54

12

Ivanys
Vasseur

4:30 pm CrossFit

3:25:00