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Components

Metcon

Hotshots 19

Settings

Workout

Labor Day

Metcon (Time)

Teams of 3:
400m Run
100 Pullups (135/95)
400m Run
80 Push Jerks (135/95)
400m Run
60 T2B (135/95)
400m Run
40 Clusters (135/95)

ADV RX as weitten
RX 115/75

Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

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Whiteboard:

Monday, September 04, 2017

Male Clients

1

Brent
Miller

9:30 AM CrossFit

19:08

Diesel / Hap

1

Derrick
Ledford

9:30 AM CrossFit

19:08

Brent, Hap

2

Hap
Clayton

9:30 AM CrossFit

19:09

Brent and Derrick

3

Darius
Nouri

9:30 AM CrossFit

19:21

4

Tom
Collins

9:30 AM CrossFit

20:34

Josh, Alex

5

Marcio
Lima

9:30 AM CrossFit

22:15

Tommy and Bruce #95

5

Tommy
Grey

9:30 AM CrossFit

22:15

Bruce and Marcio - 95#

6

Bob
Swadley

9:30 AM CrossFit

24:42

115# Lanimal and EO

6

Eric
Olinger

9:30 AM CrossFit

24:42

Big Shot Bob and Lanimal

6

Lanny
Natoli

9:30 AM CrossFit

24:42

Bob and EO

7

Lawson
Miller

9:30 AM CrossFit

26:15

Alex and Jack 25lbs/35lbs

Female Clients

1

Jill
Olinger

9:30 AM CrossFit

19:21

2

Katie
Powell

9:30 AM CrossFit

23:01

w/ Maddy and Hillary

2

Maddy
Fero

9:30 AM CrossFit

23:01

hilary n katie carried me

3

Alyson
Knight

9:30 AM CrossFit

19:21

#75 Jill, Darius

4

Cambell
Vander Haar

9:30 AM CrossFit

22:15

95# tommy marcio

5

Jennifer
Eckard

9:30 AM CrossFit

24:02

Karina,Lauren,RR, sit ups,55#

5

Karina
Collins

9:30 AM CrossFit

24:02

jenn, lauren 55#

5

Lauran
Stump

9:30 AM CrossFit

24:02

karina/jen-55-1-400/200rest