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Components

Metcon

Settings

Workout

5/10/19

Metcon

Metcon (Time)

ADV RX
2 Rounds:
10 Bar Muscle-Ups
20 Burpees
30 Wallballs (30/20)

RX
2 Rounds:
10 C2B
20 Burpees
30 Wallballs (20/14)

Fitness
2 Rounds:
10 Pull-ups or RR
20 Burpees
30 Wallballs (14/10)

Core work

Metcon (No Measure)

4 Rounds
10 Hallow Rocks
10 Low Boat/High Boat
20 Leg Raises (10/leg)

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Whiteboard:

Friday, May 10, 2019

Male Clients

1

Kyle
Baker

5:30 AM CrossFit

8:12

2

Dane
Sonnenberg

4:00 PM CrossFit

8:50

30lb feels like truck!

3

Colby
Wollak

4:00 PM CrossFit

11:25

4

Darius
Nouri

12:00 PM CrossFit

13:32

Played knockout w/ a WB

5

Hap
Clayton

4:00 PM CrossFit

6:03

12:00

6

Scotty
In Route

8:30AM CrossFit Class

7:35

7

Brent
Miller

8:30AM CrossFit Class

8:29

8

Mike
Alfred

5:30 AM CrossFit

8:41

9

Kenny
Hastings

4:00 PM CrossFit

8:48

10

Stephen
Kent

5:30 AM CrossFit

8:15

rr all else rx

11

Jordan
Calhoun

5:30 AM CrossFit

8:52

12

Al
Moody

5:30 AM CrossFit

9:08

Ring rows 20# ball

13

Bob
Swadley

8:30AM CrossFit Class

9:26

PU, burpees, 20lb wb

14

Paul
Rafferty

5:30 AM CrossFit

9:45

14/9 wb

15

Brayden
Conrad

5-7pm Open WOD Come When ...

10:59

16

Todd
Mehrmann

4:00 PM CrossFit

0:00

“Carol Swanson” 23:25 Jay & Josh

Female Clients

1

Jenn
Warcola

8:30AM CrossFit Class

10:10

2

Miranda
Morales

8:30AM CrossFit Class

8:17

Ring rows and 14# ball

3

Leslie
Auton

5:30 AM CrossFit

9:17

RR; R1-20burpees R2-20cal bike; 10#WB

4

Meghan
Dymes

5:30 AM CrossFit

9:42

5

Lauran
Stump

5:30 AM CrossFit

11:02

Fitness-5pu

6

Kate
Conrad

5:30 AM CrossFit

11:32

rr, 14#