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Metcon

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Workout

MOMAW NADON

Metcon (No Measure)

Core Work:
2 RNFT of:
12 Hollow Rocks
24 Weighted Russian Twists
36 Flutter Kicks

Metcon (Time)

4 RFT of:
6 Box Jump Overs 24/20
8 Ring Dips
10 AKBS 53/35

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Whiteboard:

Thursday, May 06, 2021

Clients:

Clients

1

John
Berra

6:00 AM CrossFit

3:14

2

Nick
Breeding

8:00 AM CrossFit

3:24

#70 KB

3

Augi
Orr

5:00 PM CrossFit

3:29

4

Tyler
Rickard

5:00 AM CrossFit

3:33

5

Kevin
Kenny

5:00 AM CrossFit

3:45

6

Casey
Moore

8:00 AM CrossFit

4:15

70# AKBS

7

Nathan
Lancaster

6:00 PM CrossFit

4:28

8

Brian
Conway

6:00 AM CrossFit

4:38

9

Ross
Bricklemyer

5:00 AM CrossFit

4:41

10

Talion
Edwards

5:00 PM CrossFit

4:00

banded dips and step ups

11

Stephanie
Cane

6:00 PM CrossFit

4:11

5 ring dips

12

Sarah
Speis

5:00 AM CrossFit

4:19

BJ but not dips-yhe other things

13

Scott
Pennington

5:00 PM CrossFit

4:20

14

Anthony
Nydegger

6:00 AM CrossFit

4:22

Scaled 4 Kipping ring dips Scaled 8 AKBS

15

Heather
Zuber

8:00 AM CrossFit

4:23

Banded ring dips

16

Julie
Ursul

5:00 AM CrossFit

4:29

scaled ring dips

17

Dan
Delmore

6:00 AM CrossFit

4:55

Box behind dips 44lb kb

18

Kimberly
Stocker

8:00 AM CrossFit

5:06

scaled box dips 26# AKBS

19

Terrence
Harris

6:00 PM CrossFit

5:09

Scaled rings

20

Jeff
Collett

5:00 AM CrossFit

0:00

8:29 baseline, row, box push ups, ring rows