Public Whiteboard

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Components

Metcon

Metcon

Settings

Workout

3/23/17

Metcon

Metcon (Time)

Partner WOD FT:
4,000m row
2,000m run
Split reps, Switch when you want and both people can work at the same time. Do it in any order.

Skill

You can do the WOD OR SKill work

Metcon (10 Rounds for reps)

Goat
EMOMx20:
Even: one skill
Odd: one skill

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, March 23, 2017

Male Clients

1

Eli
Joy

4:00 PM CrossFit

15:37

Derrick

1

Derrick
Ledford

4:00 PM CrossFit

15:37

Eli

2

Chance
Gregory

6:30 PM CrossFit

15:43

partner greg the rower!

2

Private

6:30 PM CrossFit

15:43

3

Donald
Stewart

5:30 PM CrossFit

16:39

run:DS xtra 400, FG xtra 200

3

Private

5:30 PM CrossFit

16:39

4

Erich
Cloninger

4:00 PM CrossFit

17:14

Tommy!

4

Tommy
Grey

4:00 PM CrossFit

17:14

Eric C. - the rowing man!

5

Derek
Halford

8:30AM CrossFit Class

18:33

creeped on Miranda & Alyson

6

Bryan
Rogers

4:00 PM CrossFit

18:33

7

Hap
Clayton

8:30AM CrossFit Class

20:00

intervals on rower 300m 1:00 rest x 10

Female Clients

1

Alyson
Knight

8:30AM CrossFit Class

18:33

miranda

1

Miranda
Morales

8:30AM CrossFit Class

18:33

Aly!

2

Lauran
Stump

6:30 PM CrossFit

22:14

stacey

2

Stacey
Nance

6:30 PM CrossFit

22:14

with Lauren

3

Nikki
Stewart

8:30AM CrossFit Class

35:00

3200 run/3200 row solo