Public Whiteboard

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Components

Metcon

03/13/2018

Warm-up

3 Rounds
10 Air Bike Calories
10 Goblet Squats
10 Push-ups
10 V-ups

Metcon

Metcon (Time)

5 Rounds
400 m Run
15 Thrusters 95/65

Cool Down

Pick One: Walk, Bike, or Row
1 min Dragon Stretch per Side
1 min Thread the Needle Stretch per Side

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

Whiteboard:

Tuesday, March 13, 2018

Male Clients

David
Fullerton

6:30 PM CrossFit

18:17

65, row

Tim
Nickerson

5:00 AM CrossFit

18:53

45lb DB Thrusters

Richard
Gardner

5:30 PM CrossFit

21:05

75#

Female Clients

Private

5:00 AM CrossFit

21:36

Mayra
Covarrubias

6:30 PM CrossFit

24:52

Megan
Gardner

4:30 PM CrossFit

24:17

55#