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Components

Metcon

DB Bench Press

Settings

Workout

Blister In the Sun

Warm-up

2 Sets:
1:00 Ski (OR Row) (Moderate)
10 Scorpions
10 PVC Passthroughs
10 PVC Good Mornings

Metcon

Metcon (Time)

With a Partner, Complete:
100/90/80 Calorie Ski
100 Hand-Release Pushups
100/90/80 Calorie Row

Weightlifting

DB Bench Press (4 x 8)

*4 Sets of 8 Dumbbell Bench Press with (3:0:2:0)

**Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)

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

Whiteboard:

Friday, July 29, 2022

Male Clients

1

PJ
Kearn

CrossFit: 6:15 PM

11:38

Shitty PU "FORM"

2

Kale
Katt

CrossFit: 5:15 PM

11:51

with Amber

3

Jerry
Sipe

CrossFit: 6:15 AM

13:15

w/ Josh

3

Joshua
Meyer

CrossFit: 6:15 AM

13:15

w/ Jerry

4

Luke
Lister

CrossFit: 5:15 AM

14:40

W/ Jill

5

Allan
Jackson

CrossFit: 5:15 AM

15:20

w/ justin

5

Justin
Ferrell

CrossFit: 5:15 AM

15:20

6

James
Coash

CrossFit: 6:15 AM

14:45

7

Jay
Lowell

CrossFit: 5:15 PM

21:19

125 150 125 w/leah& laura

Female Clients

1

Amber
Lambertz

CrossFit: 5:15 PM

11:51

Go Kale!

2

Private

CrossFit: 5:15 PM

13:00

3

Candace
Lister

CrossFit: 5:15 AM

13:13

Maybe a little 🐍.. Good job Jenny!

4

Jill
Krier

CrossFit: 5:15 AM

14:40

w/ Luke

5

Jenny
Bauer

CrossFit: 6:15 PM

14:59

w/ Megan

5

Megan
Katt

CrossFit: 6:15 PM

14:59

You go, Jenny B!

6

Mallory
Robert

CrossFit: 5:15 AM

16:22

woohoo sharon!!

7

Alisha
Sipe

CrossFit: 5:15 AM

16:33

w/Anna!

8

Laura
Krier

CrossFit: 5:15 PM

21:19

125, 150, 125 w/Jay and Leah

8

Leah
Loring

CrossFit: 5:15 PM

21:19

125, 150, 125, w/Dad and Laura

9

Sharon
Klima

CrossFit: 5:15 AM

16:22

bpu w/Mal

10

Anna
Jackson

CrossFit: 5:15 AM

16:33

W/ Alicia, bpu