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Components

Back Rack Lunge

Metcon

Settings

Workout

Friday

Warm-up

2X
1 Arm hold on pullup bar (:10/:10)
10 Hollow bycicle

Gymnastics

Metcon (No Measure)

3X
12 Split squats(6/6 with weight)
10 Glute hugs(5/5)
10 Air planes (5/5)
10 Pushups

Weightlifting

Back Rack Lunge (5X6(Step back))

Back Rack Lunge

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
9 Back squats 135/95
6 Lateral bar over burpee
3 BMU

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Whiteboard:

Friday, September 07, 2018

Male Clients

1

Anthony
Hodges

5:00PM CrossFit

1 x 6 @ 255 lbs

2

Eric
Priaulx

12:00PM Open gym

1 x 6 @ 225 lbs

2

Will
Douglas

12:00PM Open gym

1 x 6 @ 225 lbs

3

Dusty
Schmidt

4:00PM Open gym

1 x 6 @ 205 lbs

4

Mark
Mayfield

12:00PM Open gym

1 x 6 @ 185 lbs

5

Jamie
Jones

12:00PM Open gym

1 x 6 @ 165 lbs

6

Brandon
Reid

8:00AM CrossFit

1 x 6 @ 145 lbs

6

Shane
Spearman

5:00PM CrossFit

1 x 6 @ 145 lbs

7

David
Goldschmidt

8:00AM CrossFit

5 x 6 @ 95 lbs

8

Bob
Stapleton

6:00AM CrossFit

1 x 6 @ 75 lbs

Female Clients

1

Antoinette
Williams

12:00PM Open gym

1 x 6 @ 165 lbs

2

Kristina
Stapleton

12:00PM Open gym

1 x 6 @ 135 lbs

3

Stacy
Swiney

8:00AM CrossFit

1 x 6 @ 130 lbs

4

Nicki
Bergmann

12:00PM Open gym

1 x 6 @ 125 lbs

110, 115, 120

5

Annalise
Kraus

6:00PM CrossFit

1 x 6 @ 115 lbs

6

Becky
Weinstein

6:00AM CrossFit

1 x 6 @ 80 lbs

7

karol
vincellette

5:00PM CrossFit

1 x 6 @ 65 lbs