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Components

Metcon

Part 2

Settings

Workout

45 Fathoms Under the Sled

WOD - FBCF

Metcon (Weight)

Rx

Part 1: Work up to
a Heavy 80 Yards (20x4) Sled Pull

Then...

Part 2 (Time)

Rx+

1 Legless 2 Rope Climbs
80 Yard Sled Pull 85% of HSP
5 rounds

Rx

3 Rope Climbs
80 Yard Sled Pull 75% of HSP
5 rounds

Fitness

3 Seated Rope Climbs

80 Yard Sled Pull
5 rounds

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Whiteboard:

Monday, January 30, 2023

Male Clients

1

#Brandon
Gabrelcik

5:30pm CrossFit All Level...

315 lbs

2

Chad
Kobold

5:30am CrossFit All Level...

270 lbs

2

Jessie
Ramirez

5:30am CrossFit All Level...

270 lbs

2

Private

5:30am CrossFit All Level...

270 lbs

3

#Sean
Wieser

4:30pm CrossFit All Level...

225 lbs

3

Jon
Fallon

4:30pm CrossFit All Level...

225 lbs

4

Leon
Manfredi

11:00am CrossFit All Leve...

205 lbs

5

JOHN
THOMAS

4:30pm CrossFit All Level...

180 lbs

5

Michael
Mowry

5:30pm CrossFit All Level...

180 lbs

6

jorge
beltran

6:30pm CrossFit All Level...

225 lbs

6

Manny
Beltran

6:30pm CrossFit All Level...

225 lbs

7

Alex
Ortiz

9:00am CrossFit All Level...

180 lbs

Female Clients

1

Candice
Brierley

5:30pm CrossFit All Level...

270 lbs

2

Mariah
Paz

4:30pm CrossFit All Level...

180 lbs

3

maria
cutler

9:00am CrossFit All Level...

135 lbs

4

aryana
gutierrez

6:30pm CrossFit All Level...

180 lbs

4

Roxanne
Beltran

6:30pm CrossFit All Level...

180 lbs

5

Talia
Sanchez Ni ...

5:30pm CrossFit All Level...

135 lbs

6

Julia
Manfredi

4:30pm CrossFit All Level...

90 lbs