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Components

Turkish Get Up

Metcon

Settings

Workout

Friday

Warm-up

15 minutes

Metcon

3 sets
3 Turkish Get-ups (Each Arm)
Rest 45 seconds
50' Bottoms up KB walk (Each Arm)
Rest 45 seconds
60 second push-up plank hold
Rest 45 seconds

Turkish Get Up (3x3 Each Arm)

Turkish Get Up

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
17 Burpees
17 T2B

*Chug a beer when you finish! Happy St. Patrick's Day!!*

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

Whiteboard:

Friday, March 17, 2017

Male Clients

1

Chris
Torre

5:00 PM CrossFit

3 x 3 @ 36.11 lbs

2

Jason
Cansler

6:00 PM CrossFit

3 x 3 @ 35 lbs

2

Travis
Stutts

5:00 PM CrossFit

3 x 3 @ 35 lbs

3

David
Seaman

11:00 AM CrossFit

3 x 3 @ 22.05 lbs

2 set 10 1 set 12

4

Antonio
Avila

11:00 AM CrossFit

3 x 3 @ 22 lbs

4

Carlos
Jara

11:00 AM CrossFit

3 x 3 @ 22 lbs

4

Emile
Anderson

9:00 AM CrossFit

3 x 3 @ 22 lbs

4

Sean
Kennedy

6:00 AM CrossFit

3 x 3 @ 22 lbs

started w/ 18

5

Mark
Darvill

5:00 AM CrossFit

3 x 3 @ 0 lbs

5

Jeb
Ware

9:00 AM CrossFit

1 x 3 @ 36.11 lbs

Female Clients

1

Caitlin
Woodrow

11:00 AM CrossFit

3 x 3 @ 22 lbs

1

Emily
Varner

5:00 PM CrossFit

3 x 3 @ 22 lbs

1

Jackie
Cansler

6:00 PM CrossFit

3 x 3 @ 22 lbs

1

Michelle
Shuck

6:00 AM CrossFit

3 x 3 @ 22 lbs

2

Carolina
Martinez

6:00 AM CrossFit

3 x 3 @ 18 lbs

2

Ivette
Morales

11:00 AM CrossFit

3 x 3 @ 18 lbs

3

Jasmine
Nivens

11:00 AM CrossFit

3 x 3 @ 13 lbs

:(

3

Jenny
Rosas

11:00 AM CrossFit

3 x 3 @ 13 lbs

3

Lorin
Scates

5:00 PM CrossFit

3 x 3 @ 13 lbs

3

Nikki
Kirsch

9:00 AM CrossFit

3 x 3 @ 13 lbs

4

Page
Hannon

6:00 AM CrossFit

1 x 3 @ 22 lbs