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Metcon

Metcon

Settings

Workout

Almond Joy

WOD - FBCF

Metcon (Time)

Rx+
500-m Row / 400-m Run
10 Power Clean (185/135 lb.)
3 rounds

Rx
500-m Row / 400-m Run
10 Power Clean (155/115 lb.
3 rounds

Fitness
500-m Row / 400-m Run
8 Power Cleans
3 rounds

WOD - Home Gym

Metcon (Weight)

10 DB Bent-over Rows (each side)
10 Object Dips (add load if possible)
5 sets
* Use the heaviest load possible.
* Rest between sets as needed.

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Whiteboard:

Friday, September 25, 2020

Male Clients

1

#Derek
Wilcock

4:30pm CrossFit All Level...

9:39

2

Brian
Prout

5:30pm CrossFit All Level...

9:40

3

Christopher
Lowry

5:30pm CrossFit All Level...

10:07

4

Michael
Mowry

11:00am CrossFit All Leve...

12:19

Run, Row, Run

5

Private

11:00am CrossFit All Leve...

12:59

6

Juan
Jose

11:00am CrossFit All Leve...

15:19

Run fatty run

7

The
Godfather

4:30pm CrossFit All Level...

8:48

8

Andres
Salazar

5:30pm CrossFit All Level...

9:22

400run + 20 PU

9

Aaron
Barvitz

4:30pm CrossFit All Level...

10:27

135# OC, Row row row my boat

10

Private

5:30am CrossFit All Level...

10:56

11

Ron
Fleming

5:30pm CrossFit All Level...

11:33

12

Mike
Rogers

6:30pm CrossFit All Level...

12:36

105 lb. 2 row, 1 run

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

9:17

2

kate
shute

4:30pm CrossFit All Level...

10:16

3

Maron
Walker

11:00am CrossFit All Leve...

12:09

ROW ...give or take a few seconds?

4

Catalina
Johnson

11:00am CrossFit All Leve...

10:35

70#

5

Amanda
Phox

Home Gym 7:30PM

11:21

Run 400/300/300 3x10 at 75#

6

Anderson
Valerie

6:30pm CrossFit All Level...

11:27

7

Private

5:30am CrossFit All Level...

11:51

8

Hilary
Thomas

4:30pm CrossFit All Level...

11:57

85#/row

9

amy
an

5:30am CrossFit All Level...

12:44

Row. 85lbs

10

Savanna
Fallon

11:00am CrossFit All Leve...

14:37

75# row