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Metcon

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Metcon

Metcon (Weight)

4 sets
20 Goblet Walking Lunges
Superset with
30 sec side plank each side

Metcon

Metcon (Time)

400m Run
30 Front Squats (225/135)
30 Slamballs (30/20)
400m Run

*20 min cap
*RX+ take FS from the floor, RX take FS from the rack

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Whiteboard:

Thursday, January 19, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

70 lbs

2

Chad
Cockerill

5:00 PM CrossFit

53 lbs

2

Gary
Blount

5:00 PM CrossFit

53 lbs

2

Jose
Aguayo

6:00 AM CrossFit

53 lbs

2

Todd
McDaniel

6:00 AM CrossFit

53 lbs

3

Scott
Jacobs

5:00 PM CrossFit

44 lbs

3

Steve
Schuler

5:00 PM CrossFit

44 lbs

4

Augusto
Benitez

5:00 PM CrossFit

115 lbs

5

Brett
Williams

6:00 PM CrossFit

53 lbs

9:18

5

Carlos
Jara

5:00 PM CrossFit

53 lbs

5

Justin
Higbee

6:00 PM CrossFit

53 lbs

6

Mike
Hannon

6:00 PM CrossFit

44 lbs

7

Private

6:00 PM CrossFit

0 lbs

Female Clients

1

Anna
Burdette

11:00 AM CrossFit

45.14 lbs

purple

2

Carolina
Martinez

6:00 AM CrossFit

26 lbs

2

Charley
Williams

9:00 AM CrossFit

26 lbs

1/2 22 and 1/2 26

2

Esther
Aguayo

6:00 AM CrossFit

26 lbs

2

Omayra
Rosa

9:00 AM CrossFit

26 lbs

3

Amy
Bullock

6:00 AM CrossFit

25 lbs

4

Georgia
Rivers

6:00 AM CrossFit

22 lbs

4

Jennifer
Rosa

9:00 AM CrossFit

22 lbs

4

Martha
Brown

6:00 AM CrossFit

22 lbs

green kb

5

Emily
Varner

5:00 PM CrossFit

44 lbs

6

Jasmine
Nivens

11:00 AM CrossFit

35 lbs

g r r b

6

Jenny
Rosas

5:00 PM CrossFit

35 lbs

7

Page
Hannon

6:00 PM CrossFit

22 lbs

8

Cara
Stutts

6:00 PM CrossFit

18 lbs

8

Lisa
Hovis

6:00 PM CrossFit

18 lbs

8

Rachel
Klahr

6:00 PM CrossFit

18 lbs

pink