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Components

Squat Clean

Metcon

Metcon

Metcon

Settings

Workout

JULY 21, 2022

Pre Stretch Primer

Row 300m
30 Lunges
15 Push-ups

BARBELL

BAR: Squat Clean (5x4 @ 70%)

Squat Clean

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 Rds / 20 cap
1000m row or 800m run
150 Single-unders | RX+ 75 DU's
50 Knee ups | RX+ 30 T2B

WOD

WOD: Metcon (AMRAP - Reps)

EMOM x 20 /
7/5 Cals Ski
AMRAP Power Cleans, 115/80 | 95/65

KIKR

KIKR: Metcon (Time)

5 Sled Push & Pull, 2/1/0

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Whiteboard:

Thursday, July 21, 2022

Male Clients

1

Carlos
Gonzalez

6:30 PM CrossFit

5 x 4 @ 185 lbs

2

Curtis
Hackler

5:30 AM CrossFit

5 x 4 @ 175 lbs

2

Johnny
Whisman

5:30 AM CrossFit

5 x 4 @ 175 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 4 @ 175 lbs

3

Chris
McAbery

12:45 PM Open Gym

5 x 4 @ 160 lbs

4

Derick
Friend

5:30 PM CrossFit

5 x 4 @ 135 lbs

5

Dylan
Smith

6:30 PM CrossFit

5 x 4 @ 130 lbs

6

Brian
Payne

9:00 AM CrossFit

5 x 4 @ 95 lbs

Female Clients

1

Julie
Anderson

9:00 AM CrossFit

5 x 4 @ 125 lbs

2

Dani
Truitt

5:30 PM CrossFit

5 x 4 @ 85 lbs

3

Misty
Lingnau

5:30 AM CrossFit

5 x 4 @ 75 lbs

4

Kenna
Gathright

9:00 AM CrossFit

5 x 4 @ 65 lbs

4

Sammy
Epperson

5:30 AM CrossFit

5 x 4 @ 65 lbs

4

Sherry
Jackson

6:30 PM CrossFit

5 x 4 @ 65 lbs

5

Cami
Lish

5:30 PM CrossFit

5 x 4 @ 55 lbs

5

Nicole
Whisman

9:00 AM CrossFit

5 x 4 @ 55 lbs

5

Peggy
Campbell

9:00 AM CrossFit

5 x 4 @ 55 lbs

5

Teri
Baker

9:00 AM CrossFit

5 x 4 @ 55 lbs