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Metcon

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Workout

CF - 1/14/21

A:

800m run
into
1:00 at each
couch stretch L&R
pigeon stretch L&R
squat hold
Seated straddle
Runners stretch L&R

B: Metcon (5 Rounds for reps)

GPP and Competitor

5 x3:00 amrap
20/15 cal row
20 burpee over rower
Rest 2:00 btw

23 min total

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Whiteboard:

Thursday, January 14, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

305 Total Reps

1+21 each round

2

JD
Mason

5:00 PM CrossFit

261 Total Reps

3

Tyler
Parker

5:00 AM CrossFit

251 Total Reps

4

David
Kan

6:00 PM CrossFit

227 Total Reps

48,47,45,41,46

5

Brandon
Zajac

4:00 PM CrossFit

225 Total Reps

6

Jefferson
Adcock

12:30 PM CrossFit

221 Total Reps

7

Chris
Weber

5:00 PM CrossFit

216 Total Reps

8

Mark
McKnight

5:00 AM CrossFit

215 Total Reps

The goal was to at least sit back in the tower each set. Mission ...

9

Ben
Hanback

12:30 PM CrossFit

200 Total Reps

9

Burton
Elrod

4:00 PM CrossFit

200 Total Reps

10

Carl
Upton

7:00am CrossFit

238 Total Reps

11

Cory
Rexford

12:30 PM CrossFit

196 Total Reps

I HATE burpees !!! Despise them !!!

Female Clients

1

Laura
Kim

6:00 PM CrossFit

192 Total Reps

2

Flor
Jalikis

5:00 AM CrossFit

126 Total Reps

3

Susie
Bilbro

6:00 AM CrossFit

5 Total Reps