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Components

500m Row

Metcon

Settings

Workout

Bring a Friend Day

In's

Run 800

Yoga/Mobility

Hamstrings

Warm-up

6 Min Snatch warm up

6 min AMSAP w/ DB
3 Snatch Pulls
3 Hang Power Snatches
6 Sit-ups
6 Goblet Squats

Skill/Strength

500m Row (Time)

Max Effort 500m Row

500m Row

WOD

Metcon (Time)

For time w/ Partner:
100 DB snatches, 50/35
80 Cal. row
60 Bar-facing burpees
40 Muscle-ups
OR
40 Pull-ups
40 Push-ups

RX+: Solo

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

Whiteboard:

Saturday, May 20, 2017

Male Clients

1

Grant
McHaney

9 AM CrossFit

1:29

out of shape pussy.

2

Kevin
Martinez

9 AM CrossFit

1:30

3

Gary the Snail
(Sean Gresham)

9 AM CrossFit

1:32

4

Peter
Kober

9 AM CrossFit

1:36

5

Cyrus
Medrano

9 AM CrossFit

1:48

6

Casey
Karins

9 AM CrossFit

1:50

Female Clients

1

Tracy
Auber

9 AM CrossFit

1:46

damper at 10

2

Steph
Karins

9 AM CrossFit

1:47

3

Audrey
Crismon

9 AM CrossFit

1:50

4

Christina
Tovar

9 AM CrossFit

3:15

5

Kaitlyn
Vogel

9 AM CrossFit

2:07

6

Andrea
Sierra

9 AM CrossFit

2:20