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Metcon

Metcon

Metcon

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Workout

Sat

Main WOD

Please enjoy today's Mash up

A: Metcon (Time)

42 wall ball 20/14
21 back squat 155/105
30 wall ball
15 front squat
18 wall ball
9 OH squat

Cap 12 min

Rest 10 min, then B

B: Metcon (Time)

3 rounds for time of
10 dead lift 275/185
50 DUs

Cap 10 min

Rest 10 min, then C

C: Metcon (Time)

30-20-10 of
box jump 24/20
C2B pull up
S2OH 115/75

Cap 20 min

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, July 18, 2015

Male Clients

1

Fred
Peterson

7:00 AM CrossFit

8:45

way scaled

2

Dean
Durfee

8:15 AM CrossFit

11:40

115 bar

3

Jonathan
Bermudez

7:00 AM CrossFit

12:00

95# squat 35# womens bar for OH squat

4

Private

8:15 AM CrossFit

13:05

Female Clients

1

Nathalie
Mateer

7:00 AM CrossFit

7:44

10#, 75#, OH@55#

2

Lindsay
Durfee

8:15 AM CrossFit

10:20

95lb Back and front squats 65lb OH 14lb wallball

3

Rana
Schnaubelt

7:00 AM CrossFit

10:48

#85 ohs, rx everything else

4

Sarah
Holman

8:15 AM CrossFit

11:15

105BS, 95FS, 85OH

5

Haley
Bury

8:15 AM CrossFit

11:22

14 lbs WB. 85/85/75