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Components

Front Squat

Metcon

Settings

Workout

Friday

Warm-up

Bands that make you dance

3X
10 Squats with hip circle
10 Side steps to the left
10 Side steps to the right

Gymnastics

Metcon (No Measure)

3X
10 Bulgarian split squats (5/5)
8 Razor curls
10 Air planes (5/5)
2 Skin the cats

Weightlifting

Front Squat (7X5)

Front Squat

Metcon

Metcon (Time)

For time:
1K Row
30 Burpee MU

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Whiteboard:

Friday, June 29, 2018

Male Clients

1

Dusty
Schmidt

6:00 AM CrossFit

1 x 5 @ 275 lbs

2

Eric
Priaulx

6:00 AM CrossFit

1 x 5 @ 255 lbs

3

Stephen
LeBouef

6:00 PM CrossFit

1 x 5 @ 225 lbs

4

Jae
Mills

6:00 PM CrossFit

3 x 5 @ 185 lbs

5

Daryl
Fothergill

5:00 AM CrossFit

1 x 5 @ 175 lbs

5

Grant
Beavers

5:00 PM CrossFit

1 x 5 @ 175 lbs

Weak sauce

6

jacob
popek

8:00 AM CrossFit

7 x 5 @ 95 lbs

7

Ben
Dicken

8:00 AM CrossFit

5 x 5 @ 85 lbs

8

Jared
Van Anne

12:00 PM Open gym

1 x 4 @ 235 lbs

quick rest before 5th to ensure position

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

1 x 5 @ 200 lbs

2

Lindsey
Neyland

6:00 PM CrossFit

2 x 5 @ 155 lbs

3

Stacy
Swiney

8:00 AM CrossFit

1 x 5 @ 145 lbs

4

Becky
Weinstein

6:00 AM CrossFit

1 x 5 @ 83 lbs

5

Kristina
Stapleton

12:00 PM Open gym

1 x 4 @ 165 lbs