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Workout

Julian 102

WOD - FBCF

Metcon (Time)

Rx+ - Fully Loaded
30 KB Russian Swing (24/16 kg.)
30 KB Goblet Squats
100 m OH KB Carry
20 KB Russian Swings
20 KB Goblet Squats
150 m OH KB Carry
10 KB Russian Swings
10 KB Goblet Squats
200 m OH KB Carry
20 KB Russian Swings
20 KB Goblet Squats
250 m OH Kb Carry
30 KB Russian Swing
30 KB Goblet Squats

Rx - Partially Loaded
30 DB Russian Swing (50/35 lb.)
30 DB Goblet Squats
100 m OH DB Carry
20 DB Russian Swing
20 DB Goblet Squats
150 m OH DB Carry
10 DB Russian Swing
10 DB Goblet Squats
200 m OH DB Carry
20 DB Russian Swing
20 DB Goblet Squats
250 m OH DB Carry
30 DB Russian Swing
30 DB Goblet Squats

WOD - Home Gym

Metcon (Time)

1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run

WOD- Bodyweight Home

Metcon (Time)

1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees
Into…
1 Mile Run

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Whiteboard:

Saturday, April 11, 2020

Male Clients

Brock
Johnson

Open Gym

18:40

Chris
“Old Man” ...

9AM CrossFit All Levels

11:15

Ran 200m after each round

Female Clients