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Workout

16March2017

Karen Shebik

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Metcon

Metcon (Time)

For Time:

Buy-In Row 1k

Five rounds of:
15 Back Squats
25 Toes to Bar
7 Push Jerks

Rx+ 185/115
Rx 135/95
Sc Moderate wt, able to rep 5-7 non stop

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

Whiteboard:

Thursday, March 16, 2017

Clients:

Male Clients

1

Justin
Fadler

6:00 AM CrossFit

23:47

2

Jeff
Farris

7:00 PM CrossFit

28:52

3

Kent
Higginbotham

7:00 PM CrossFit

29:27

4

Justin
Stein

9:30 AM CrossFit

30:20

5

Kyle
Hardy

4:00 PM CrossFit

31:15

6

Rob
Zarrella

7:00 PM CrossFit

23:35

95 lb Knees to chest

7

Jim
Welch

CrossFit Express Class

24:15

95 lbs Knees to beer belly

Female Clients

1

Ninette
Campbell

9:30 AM CrossFit

34:29

2

Karen
Boulware

6:00 AM CrossFit

19:17

50 lb knee to chest

3

Sarah
Berger

6:00 AM CrossFit

19:21

scaled: 55 lb, toes to elbows/chest

4

Carolyn
Johnson

6:00 AM CrossFit

22:10

knees to wherever

5

Emily
Pummill

4:00 PM CrossFit

28:57