Public Whiteboard

Components

Metcon

Settings

Workout

Julian 80

WOD - FBCF

Metcon (5 Rounds for time)

Rx+
14 Parallette Pass-throughs
100-m SA KB Front-rack Carry (32/24 kg)
14 KB Goblet Squats
Perform 1 round every 3 min.
5 rounds

Rx
14 Parallette Pass-throughs
100-m SA KB Front-rack Carry (24/16 kg)
14 KB Goblet Squats
Perform 1 round every 3 min.
5 rounds

Fitness
14 Parallette Pass-throughs
100-m SA KB Front-rack Carry
14 KB Goblet Squats
Perform 1 round every 3 min.
5 rounds

WOD - Home Gym

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Russian Dumbbell Swings

WOD- Bodyweight Home

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Lying Hip Raises

Video on a backpack weight will be emailed tonight. Scale as needed,

Whiteboard:

Friday, March 20, 2020

Male Clients

Brock
Johnson

5:30pm CrossFit All Level...