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Components

Metcon

Metcon

1000m Row

Settings

Workout

CF - 4/1/21

A:

3:00 bike, :30 hard, :30 easy
into
2 sets
5 inch worm
10 ground to oh
15 banded good mornings

B: Metcon (Time)

GPP
For time:
30 sandbag cleans (100/50)

Competitor
For time:
30 sandbag cleans (150/100)

C: Metcon (Time)

GPP
for time:
30 bbjo (24/20)

Competitor
for time:
30 bbjo (30/24)

D: 1000m Row (Time)

Max Effort 1000m Row

1000m Row

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Whiteboard:

Thursday, April 01, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

2:38

2

Ben
Hanback

12:30 PM CrossFit

3:22

3

Dustin
Dowell

12:30 PM CrossFit

4:24

Blue (“150lbs”)

4

Geoff
Cottrill

6:00 AM CrossFit

4:28

5

Matt
Blackburn

5:00 AM CrossFit

4:56

6

Burt
Powers

5:00 PM CrossFit

1:39

Female Clients

1

Lauren
McKnight

6:00 AM CrossFit

2:15

2

Brittany
Hanback

12:30 PM CrossFit

2:22

3

Flor
Jalikis

5:00 AM CrossFit

4:48

4

Melanie
Velazquez

5:00 PM CrossFit

3:55

5

Sage
West

12:30 PM CrossFit

4:19

Yellow

6

Laura Lynn
Williams

11:30 AM CrossFit

1:40

40x 30# dball

7

Danielle
Frances

6:00 PM CrossFit

2:27

first 11 @ 100 LB —> 50 LB for the rest

8

Laura
Kim

6:00 PM CrossFit

6:45

Yellow