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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

Planks on planks (No Measure)

4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold

Gymnastics

Metcon (No Measure)

3X
10 Bulgarian split squats (5/5)
10 Pistols off box (5/5)
T spine on foam roller

Weightlifting

Front Squat (5X5)

Front Squat

Metcon

Metcon (Time)

21-15-9
OHS 95/65
T2B

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Whiteboard:

Wednesday, May 30, 2018

Male Clients

1

Adam
Burkholder

6:00 PM CrossFit

5 x 5 @ 225 lbs

1

Christopher
Baltazar

5:00 PM CrossFit

5 x 5 @ 225 lbs

2

nathan
forshaw

5:00 PM CrossFit

5 x 5 @ 205 lbs

3

Mehdi
Ben-Ayed

5:00 AM CrossFit

5 x 5 @ 185 lbs

4

William
Benline

8:00 AM CrossFit

5 x 5 @ 125 lbs

5

Brian
Justusson

6:00 PM CrossFit

3 x 5 @ 175 lbs

5

Nate
Ward

5:00 PM CrossFit

3 x 5 @ 85 lbs

Female Clients

1

Stacy
Swiney

8:00 AM CrossFit

5 x 5 @ 125 lbs

2

Mary
Mills

12:00 PM Open gym

5 x 5 @ 100 lbs

100

2

MC
Schmank

12:00 PM Open gym

5 x 5 @ 100 lbs

3

Shanna
Simms

5:00 PM CrossFit

5 x 5 @ 95 lbs

4

Kathy
Williamson

5:00 PM CrossFit

5 x 5 @ 85 lbs

5

Becky
Weinstein

6:00 AM CrossFit

5 x 5 @ 63 lbs

6

Joanna
Beatrice

5:00 AM CrossFit

1 x 5 @ 80 lbs

moved up each round