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Workout

The Cell Gym 09.10.16

Warm-up

Warm-Up 8

500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge

Core: 3x
40 sec plank
rest 20 sec

Metcon

Metcon (3 Rounds for reps)

Fight gone bad style
Ring push-ups
Pull- Ups
Deadlift 185/105#
KB swings 55/35#
Push press 75/55#

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

Whiteboard:

Saturday, September 10, 2016

Male Clients

1

Brandon
Walters

7:30 AM CrossFit

305 Total Reps

2

#Derek
Wilcock

7:30 AM CrossFit

300 Total Reps

3

Garrett
Blackwell

7:30 AM CrossFit

235 Total Reps

105# PP and no rest. 15 minutes straight through

4

Jon
Crismon

7:30 AM CrossFit

188 Total Reps

30 degree ring push ups

5

Lee
Nix

7:30 AM CrossFit

153 Total Reps

6

Kyle
Hobbs

7:30 AM CrossFit

280 Total Reps

Female Clients

1

Nikki
Slaugh

7:30 AM CrossFit

250 Total Reps

2

Stephanie
Nix

7:30 AM CrossFit

226 Total Reps

jump pullups,knee ring pu's