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Components

2016 Regional Event 3

400m Run

Settings

Workout

Monday

Warm-up

15 mins

Metcon

Rest 10 minutes between metcons

2016 Regional Event 3 (Time)

104 Wallballs (20/14)
52 Pull-ups

*15 minute cap

*Scale Pull-ups accordingly

400m Run (Time)

Max Effort 400m Run

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Whiteboard:

Monday, June 06, 2016

Male Clients

1

Cory
McCleaf

6:00 PM CrossFit

5:32

2

Gary
Blount

11:00 AM CrossFit

7:14

3

Eric
Robinson

11:00 AM CrossFit

7:21

4

Jose
Aguayo

6:00 AM CrossFit

7:27

5

Robert
Herford

6:00 AM CrossFit

7:37

Reg CAP+26

6

Jason
Cansler

6:00 PM CrossFit

7:53

wb suck

7

Young
Kim

7:00 PM CrossFit

9:27

8

christopher
carroll

7:00 PM CrossFit

9:59

9

Travis
Stutts

6:00 PM CrossFit

10:58

10

Richard
Kapcha

5:00 PM CrossFit

11:43

11

Michael
Fiery

5:00 PM CrossFit

13:34

12

Joey
White

5:00 PM CrossFit

13:39

1/2 strict 1/2 rr

13

James
Gutin

11:00 AM CrossFit

7:27

16#

14

Tyler
Pennypacker

6:00 AM CrossFit

10:06

16#, Ring rows.

15

Todd
McDaniel

5:00 AM CrossFit

11:39

20#/RR

16

Michael
Eannone

7:00 PM CrossFit

13:45

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

7:47

2

Suzanne
Smith

5:00 PM CrossFit

10:31

3

Holli
Christ

6:00 AM CrossFit

10:55

4

Esther
Aguayo

6:00 AM CrossFit

9:16

5

Macaira
Herford

6:00 PM CrossFit

9:29

14 for 1/2, then 12, bands for 13 then rr for rest, holy biceps

6

Lisa
Hovis

5:00 PM CrossFit

9:47

10# WB

7

Rachel
Klahr

6:00 PM CrossFit

9:51

8lb wall ball RR/box pull ups

8

Brittany
Dirmann

6:00 AM CrossFit

10:16

14#, RR

9

Corey
Knight

7:00 PM CrossFit

10:25

10lb (7:40)/rr

10

Amanda
Strous

6:00 PM CrossFit

10:50

14lb wb banded pull ups n ring rows

11

Cara
Stutts

6:00 PM CrossFit

11:02

8lb wb rr