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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (14/10)
Workout
Friday
Warm-up
15 mins
Metcon
Metcon (Time)
21-15-9
Deadlift (Rx+225/155)(185/115)
*400m run after each round
*12 min cap
*Rest 10 minutes after cap
Metcon (2 Rounds for reps)
2 min DU
2 min rest
2 min DU
Want to see some of these movements in action? Check out our
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Whiteboard:
Friday, June 17, 2016
Male Clients
1
Travis
Stutts
6:00 PM CrossFit
7:29
2
Justin
Flatt
6:00 PM CrossFit
7:32
3
Robert
Herford
6:00 AM CrossFit
7:44
4
Gary
Blount
5:00 PM CrossFit
8:03
5
Trent
Guild
11:00 AM CrossFit
10:29
6
Chad
Harrell
5:00 AM CrossFit
8:00
6
James
Gutin
11:00 AM CrossFit
8:00
all deadlift unbroken
7
Todd
McDaniel
5:00 AM CrossFit
8:30
8
Justin
Higbee
9:00 AM CrossFit
8:40
9
Shawn
Mirabal
11:00 AM CrossFit
9:03
10
Joey
White
5:00 PM CrossFit
9:58
11
Dan
Carley
5:00 AM CrossFit
10:18
12
Gary
Sunstrom
9:00 AM CrossFit
9:07
Holy Hamstring!!!!!! 165
13
Daniel
Kuhner
5:00 PM CrossFit
9:23
Female Clients
1
Lana
Moeller
6:00 AM CrossFit
7:14
125lbs
2
Michelle
Shuck
6:00 AM CrossFit
8:28
135# dl - Lana that was hard!!! Wahhhh
3
Macaira
Herford
9:00 AM CrossFit
8:54
4
Colleen
Beamon
5:00 PM CrossFit
7:50
200m 95 lbs
5
Rachel
Klahr
6:00 PM CrossFit
8:18
135lbs 200m awful
6
Carolina
Martinez
6:00 PM CrossFit
8:24
#95 400m
7
Cara
Stutts
6:00 PM CrossFit
8:27
65 lbs 200m runs i died
8
Courtney
Schuler
9:00 AM CrossFit
9:03
95# nursing the hammy
9
Jennifer
Rosa
9:00 AM CrossFit
10:40
did the 21 and 9 unbroken
10
Omayra
Rosa
9:00 AM CrossFit
10:54
65#
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