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Metcon

Metcon

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Workout

Emerald City

WOD - FBCF

Metcon (Time)

Rx+
40/30-Cal. Row
30 Deadlifts (115/75 lb.)
20 Lateral Box Jumps (24/20 in.)
5 Rounds

Rx
35/25-Cal. Row
30 Deadlifts (95/65 lb.)
20 Lateral Box Jumps (24/20in.)
5 Rounds

Fitness
30/20-Cal. Row
25 Deadlifts
10 Lateral Box Step-ups
5 Rounds

WOD - Home Gym

Metcon (Time)

50 Air Squats
45-sec. Bottom Squat Hold
35 Object Dips
30-sec. Top of Object Dip Hold
25 Alt. Lunges
20-sec. mid lunge hold (each side)

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Whiteboard:

Wednesday, September 02, 2020

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

26:30

2

Michael
Mowry

4:30pm CrossFit All Level...

29:59

3

Jon
Fallon

4:30pm CrossFit All Level...

28:50

4

Lyman
Anderson

6:30pm CrossFit All Level...

30:23

5

Brian
Welty

4:30pm CrossFit All Level...

32:02

Holy crap...

6

Private

5:30am CrossFit All Level...

26:51

7

Phresh
Prince of ...

11:00am CrossFit All Leve...

28:06

30-25-20 stepups

8

Juan
Jose

11:00am CrossFit All Leve...

29:33

35cals,#95x30,20 lsu

9

Jonny
Baker

5:30am CrossFit All Level...

30:33

10

Jacob
Arroyos

5:30am CrossFit All Level...

30:45

Fitness; #95

11

Private

11:00am CrossFit All Leve...

0:00

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

24:55

2

Maron
Walker

11:00am CrossFit All Leve...

27:39

3

amy
an

5:30am CrossFit All Level...

28:30

4

Private

5:30am CrossFit All Level...

23:51

5

Isabella
Rosini

6:30pm CrossFit All Level...

24:06

Fitness 45lbs

6

Christine
Rosini

6:30pm CrossFit All Level...

24:43

Rx except 15cal unsecured row

7

Private

11:00am CrossFit All Leve...

26:39

8

Catalina
Johnson

4:30pm CrossFit All Level...

30:13

4 rounds Rx sequence

9

Blanca
Beltran

5:30am CrossFit All Level...

33:05

45lbs Med Red Box