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Components

Metcon

Settings

Workout

Come Together

Warm-up

2 Sets:
1:00 Ski (OR Row)
5 inchworm
10 Russian Kettlebell Swings (light/moderate)
10 Step Back Lunge w/Twist

Metcon

Metcon (4 Rounds for reps)

Complete EMOM 12: (4 Rounds)
1- 12 DB Bench (50/35)
2 - 9 Burpees over the Bar
3 - 6 Power Cleans (155/105)

Gymnastics

Metcon (No Measure)

3-5 rounds of:
3-5 Handstand Pushups against wall or 3-5 Handstand Pushups from Box + 30 second Handstand Hold
100 foot Farmers Carry [65/50] [two dumbbells]

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

Whiteboard:

Wednesday, December 08, 2021

Male Clients

1

Justin
Ferrell

CrossFit: 5:15 AM

108 Total Reps

1

Luke
Lister

CrossFit: 5:15 AM

108 Total Reps

1

PJ
Kearn

CrossFit: 6:15 PM

108 Total Reps

2

Jerry
Sipe

CrossFit: 6:15 AM

105 Total Reps

Missed three reps on the last bench

3

Chuck
Lambertz

CrossFit: 6:15 AM

108 Total Reps

335#db/155#

3

Jay
Lowell

CrossFit: 5:15 PM

108 Total Reps

1-#35 bp 3-#45 bp burpee step overs, #115 cln

3

Joshua
Meyer

CrossFit: 6:15 AM

108 Total Reps

35# db, 135# pc

4

James
Coash

CrossFit: 6:15 AM

92 Total Reps

Female Clients

1

Kayla
Garst

CrossFit: 6:15 AM

108 Total Reps

125#

2

Alisha
Sipe

CrossFit: 5:15 AM

108 Total Reps

#30db. rx clean

2

Amber
Lambertz

CrossFit: 5:15 AM

108 Total Reps

rx weight, step overs

2

Cynthia
Atwell

CrossFit: 5:15 AM

108 Total Reps

85, so

2

Jill
Krier

CrossFit: 5:15 AM

108 Total Reps

#20, #85

2

Lori
Weber

CrossFit: 5:15 PM

108 Total Reps

#20DB, #85 PC

3

Jolene
Pfeil

CrossFit: 6:15 PM

106 Total Reps

75# pc, 25# db

3

Sara
Fleming

CrossFit: 5:15 PM

106 Total Reps

20lb DB, 95lb Clean/85lb Clean

4

Pat
LeDuc

CrossFit: 5:15 PM

100 Total Reps