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Deadlift

Metcon

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WOD

Friday

Gymnastics

Metcon (No Measure)

3X
14 Single leg deadlift (7/7)
10 Hamstring curls
3 strict C2B
3 Strict ring dips

Weightlifting

Metcon (No Measure)

EMOM 12:
1) 6 Deadlift
2) 2-4 Muscle ups or 2-4 Strict C2B/Pullups

Deadlift (6X6)

Metcon

Metcon (Time)

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks 50/35
Weighted pull-ups 50/35

*Complements of Mainsite

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Whiteboard:

Friday, April 13, 2018

Leaderboard

Men's Deadlift
Eric williams	04/13/2018	6 x 6 @ 315 lbs
Jared Van Anne	04/18/2018	6 x 6 @ 295 lbs
Caleb Pohlman	04/13/2018	6 x 6 @ 285 lbs

Women's Deadlift
Stacy Swiney	04/13/2018	6 x 6 @ 175 lbs
Brooke Van Anne	04/13/2018	6 x 6 @ 175 lbs
Antoinette Williams	04/18/2018	6 x 6 @ 155 lbs

Male Athletes

1

Eric
williams

5:00 PM CrossFit

6 x 6 @ 315 lbs

2

Caleb
Pohlman

12:00 PM Open gym

6 x 6 @ 285 lbs

2

Jared
Van Anne

12:00 PM Open gym

6 x 6 @ 285 lbs

3

Michael
Beitenman

5:00 PM CrossFit

6 x 6 @ 225 lbs

3

nathan
forshaw

5:00 PM CrossFit

6 x 6 @ 225 lbs

4

Jae
Mills

5:00 PM CrossFit

6 x 6 @ 185 lbs

Female Athletes

1

Brooke
Van Anne

5:00 PM CrossFit

6 x 6 @ 175 lbs

4x4, 1x3, 1x2mu

1

Stacy
Swiney

12:00 PM Open gym

6 x 6 @ 175 lbs

4 mu transitions

2

Joanna
Beatrice

5:00 AM CrossFit

6 x 6 @ 115 lbs

3

Sara
Breed

5:00 PM CrossFit

6 x 6 @ 110 lbs

4

Kathy
Williamson

5:00 PM CrossFit

6 x 6 @ 105 lbs

5

Mary
Mills

5:00 PM CrossFit

6 x 6 @ 95 lbs

6

Malorie
Hill

5:00 PM CrossFit

6 x 6 @ 65 lbs

ring rows