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Metcon

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Workout

Hand over Heels

WOD - FBCF

Metcon (AMRAP - Rounds and Reps)

Rx
100m 1 Arm OH Carry – right arm (50/35lbs)
12 DB row in Plank – right arm
24 Air Squats
12 DB row in Plank – left arm
100m 1 Arm OH Carry – left arm
AMRAP 12min

Rx
100m 1 Arm OH Carry – right arm (35/25lbs)
12 DB row in Plank – right arm
24 Air Squats
12 DB Row in Plank – left arm
100m 1 Arm OH Carry – left arm
AMRAP 12min

Fitness
100m 1 Arm OH Carry – right arm
12 DB Row in Plank – right arm
24 Air Squats
12 DB Row in Plank – left arm
100m 1 Arm OH Carry – left arm
AMRAP 12min

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Whiteboard:

Wednesday, July 06, 2022

Male Clients

1

shade
eckhardt

5:30pm CrossFit All Level...

3 + 12

2

#Derek
Wilcock

4:30pm CrossFit All Level...

2 + 0

Too HOT

3

Lyman
Anderson

6:30pm CrossFit All Level...

3 + 0

4

John
Iskandar

5:30pm CrossFit All Level...

2 + 0

4

Jorge
Salazar

5:30pm CrossFit All Level...

2 + 0

DNF. Need to finish the last carry (25lbs)

5

kevin
varghese

6:30pm CrossFit All Level...

3 + 0

25#

5

Mitchell
Brown

9:00am CrossFit All Level...

3 + 0

5

Yaser
Alabdullah

5:30pm CrossFit All Level...

3 + 0

25 lbs DB

Female Clients

1

Candice
Brierley

5:30pm CrossFit All Level...

2 + 41

masked

2

Annie
Lewis

6:30pm CrossFit All Level...

3 + 0

2

Hannah
Howells

5:30pm CrossFit All Level...

3 + 0

3

Savanna
Fallon

9:00am CrossFit All Level...

2 + 52

4

Mayra
Ramirez

6:30pm CrossFit All Level...

2 + 40

5

Carrie
Carpenter

6:30pm CrossFit All Level...

2 + 15

6

Private

6:30pm CrossFit All Level...

2 + 52

7

Isabella
Rosini

5:30pm CrossFit All Level...

2 + 30

15#

8

Niki
Lajevardi- ...

4:30pm CrossFit All Level...

2 + 22

20db

9

Sarah
Carrasco-m ...

4:30pm CrossFit All Level...

2 + 0

Finished 3rd 100 m right arm