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15 Minutes to Work on ...

Metcon

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Workout

30June2016

Warm-up

Warm Up #5 (Row)

Complete 2 rounds

Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
10 x Alternating Step-Ups

Strength & Skill

15 Minutes to Work on Gymnastic Skills

Metcon

Metcon (Time)

4 RFT:

15 Cal Row/Bike
12 Pull-Ups
9 Hang Power Snatch (95/65)

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Whiteboard:

Thursday, June 30, 2016

Clients:

Leaderboard

Men's 15 Minutes to Work on ...
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Women's 15 Minutes to Work on ...
No female leaders to show...

Male Clients

1

Jason
Mashburn

4:00 PM CrossFit

1 x 1

hand stand holds

2

Jonas
Hart

4:00 PM CrossFit

8 x 1

Strict Muscle-Ups

2

Tony
Suzda

6:00 PM CrossFit

1 x 1

Purple banded pull-ups and getting into handstand on wall

3

Jeff
Greene

4:00 PM CrossFit

1 x 0

Bar MU progression

Female Clients

1

Elise
Bakalor

4:00 PM CrossFit

1 x 1

Handstand walk and 1st strict pullup!!!

2

Private

5:00 PM CrossFit

1 x 2

3

Laura
Priaulx

4:00 PM CrossFit

1 x 1

full hswalk