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Components

Clean complex

Metcon

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Workout

Wonderful Wednesday Workout

Clean complex (Work up to a heavy set of the complex)

1 Power clean + 3 front squats

Metcon (AMRAP - Reps)

15 Minute AMRAP of:

50 calorie row
40 wall balls 20/14#
30 hang power cleans 95/65#
20 pull ups

RX+ 10 bar muscle ups sub for pull ups

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

Whiteboard:

Wednesday, July 24, 2019

Male Clients

1

Brandon
Henry

5:30 PM CrossFit

1 x 1 @ 225 lbs

1

Bryan
Bureau

5:30 PM CrossFit

1 x 1 @ 225 lbs

1

Private

4:30 PM CrossFit

1 x 1 @ 225 lbs

2

Dennis
Shelton

4:30 PM CrossFit

1 x 1 @ 207 lbs

😆

3

Paul
Miller

8:00 AM CrossFit

1 x 1 @ 206 lbs

4

AJ
Ross

6:00 AM CrossFit

1 x 1 @ 205 lbs

4

James
Gillespie

7:30 PM CrossFit

1 x 1 @ 205 lbs

uglyyyyyyyy clean

4

Jason
Brown

10:00 AM CrossFit

1 x 1 @ 205 lbs

4

Rich
Marino

4:30 PM CrossFit

1 x 1 @ 205 lbs

5

Mike
Brown

4:30 PM CrossFit

1 x 1 @ 185 lbs

6

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 175 lbs

6

Mike
Witt

4:30 PM CrossFit

1 x 1 @ 175 lbs

7

Chris
Davis

10:00 AM CrossFit

1 x 1 @ 165 lbs

7

Tim
Gaddis

10:00 AM CrossFit

1 x 1 @ 165 lbs

8

Adam
Doty

4:30 PM CrossFit

1 x 1 @ 155 lbs

9

Patrick
Dedoyard

6:00 AM CrossFit

1 x 1 @ 145 lbs

9

Ryan
Reyes

5:00 AM CrossFit

1 x 1 @ 145 lbs

10

Max
Leaming

5:00 AM CrossFit

1 x 3 @ 135 lbs

10

Keith
Jones

7:30 PM CrossFit

1 x 1 @ 135 lbs

clean 145, but no knees to squat

10

Logan
Griffith

5:30 PM CrossFit

1 x 1 @ 135 lbs

11

Dave
Lombardo

5:00 AM CrossFit

3 x 1 @ 115 lbs

12

David
Johnson

8:00 AM CrossFit

1 x 1 @ 65 lbs

12

Robert
Meredith Jr

10:00 AM CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Carla
Henriet

5:00 AM CrossFit

1 x 1 @ 145 lbs

1

Victoria
Duncan

5:30 PM CrossFit

1 x 1 @ 145 lbs

Need to work on form.

2

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 105 lbs

2

Lori
Adkins

8:00 AM CrossFit

1 x 1 @ 105 lbs

2

Monica
Dingler

10:00 AM CrossFit

1 x 1 @ 105 lbs

2

Rachel
Blackwell

10:00 AM CrossFit

1 x 1 @ 105 lbs

3

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 95 lbs

4

Kiyoka
Yahaba

7:30 PM CrossFit

1 x 1 @ 90 lbs

5

Angie
Bryant

5:30 PM CrossFit

1 x 1 @ 85 lbs

5

Hannah
Padovano

5:30 PM CrossFit

1 x 1 @ 85 lbs

5

Karlye
Ramer

5:30 PM CrossFit

1 x 1 @ 85 lbs

5

Monica
Lee

4:30 PM CrossFit

1 x 1 @ 85 lbs

5

Staci
Hamilton

7:30 PM CrossFit

1 x 1 @ 85 lbs

6

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 75 lbs

6

Kerry
Welch

10:00 AM CrossFit

1 x 1 @ 75 lbs

6

Vanessa
Kennedy

4:30 PM CrossFit

1 x 1 @ 75 lbs

7

Linnet
Orbe

6:00 AM CrossFit

1 x 2 @ 70 lbs

7

Vanessa
Cordova

7:30 PM CrossFit

1 x 1 @ 70 lbs

8

Jami
Latham

10:00 AM CrossFit

1 x 1 @ 65 lbs

8

Jennifer
Vermilyea

10:00 AM CrossFit

1 x 1 @ 65 lbs

8

Jessyca
Doty

5:30 PM CrossFit

1 x 1 @ 65 lbs

8

Marcy
Butler

8:00 AM CrossFit

1 x 1 @ 65 lbs

9

Katherine
Tullis

4:30 PM CrossFit

1 x 1 @ 60 lbs

10

Jessica
Cowell

7:30 PM CrossFit

1 x 3 @ 55 lbs

11

Kim
Bolen

8:00 AM CrossFit

1 x 1 @ 50 lbs

12

Paulina
Dudkiewicz

6:00 AM CrossFit

12 x 1 @ 40 lbs

12

Natalie
Cosson

6:00 AM CrossFit

1 x 1 @ 40 lbs