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Components

Back Squat

Metcon

Settings

Workout

Thursday

Warm-up

2X
10 Plank ups
10 V-ups

Gymnastics

Metcon (No Measure)

3X
10 Bulgarian split squats (5/5)
10 Pistols off box (5/5)
Runners stretch (:30/:30)

Weightlifting

Back Squat (5X5 Across )

Back Squat

Metcon

Metcon (4 Rounds for time)

4 Rounds:
20/15 Cal bike
20 Pistols

*Rest 2 minutes between rounds. Retest from 1/3

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Whiteboard:

Thursday, May 24, 2018

Male Clients

1

Adam
Burkholder

12:00 PM CrossFit

5 x 5 @ 275 lbs

2

nathan
forshaw

5:00 PM CrossFit

5 x 5 @ 225 lbs

3

Mehdi
Ben-Ayed

5:00 AM CrossFit

5 x 5 @ 135 lbs

4

Patrick
Barfield

5:00 PM CrossFit

5 x 5 @ 65 lbs

5

Sam
Steffen

6:00 AM CrossFit

4 x 5 @ 85 lbs

5

Andrew
Komoroski

6:00 AM CrossFit

1 x 5 @ 75 lbs

5

Grant
Beavers

6:00 PM CrossFit

1 x 5 @ 225 lbs

5

Rakesh
Dodla

6:00 PM CrossFit

1 x 5 @ 135 lbs

Female Clients

1

Stacy
Swiney

12:00 PM CrossFit

5 x 5 @ 140 lbs

2

Kristina
Stapleton

12:00 PM CrossFit

5 x 5 @ 135 lbs

2

MC
Schmank

12:00 PM CrossFit

5 x 5 @ 135 lbs

3

Joanna
Beatrice

5:00 AM CrossFit

5 x 5 @ 95 lbs

4

Megan
Williams

12:00 PM CrossFit

5 x 5 @ 85 lbs