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Metcon

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Workout

Thursday

Warm-up

2X
10 front rack KB march(1 Kb 10 Marches each side)
20 Hollow Rocks

Gymnastics

Metcon (No Measure)

3X
10 Beast crawls(Forward)
10 Single leg deadlift(5/5)
2 Wall walks
Tspine on foam roller

Metcon

Metcon (Time)

6 Rounds:
12 Deadlifts 135/95
9 Hang power clean 135/95
6 Push jerks 135/95
200m Medball carry 20/14

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Whiteboard:

Thursday, September 27, 2018

Male Clients

1

Eric
williams

5:00PM CrossFit

17:00

2

Anthony
Hodges

5:00AM CrossFit

17:10

3

Stephen
LeBouef

8:00AM Open gym

17:58

4

Will
Douglas

12:00PM CrossFit

22:42

5

Grant
Beavers

6:00PM CrossFit

24:15

6

Dan
Cayce

6:00PM CrossFit

26:34

Deadlift = the hardest part

7

Jake
Tanner

12:00PM CrossFit

18:06

95lbs

8

Mark
Devaughn

5:00AM CrossFit

20:39

65#/ 14#medball

9

Zach
Murphy

5:00PM CrossFit

20:57

95

10

Jamie
Jones

5:00PM CrossFit

24:02

115lbs

11

mohammed
alghofaily

5:00PM CrossFit

24:05

115#

12

Bob
Stapleton

6:00AM CrossFit

28:49

115#

Female Clients

1

Antoinette
Williams

8:00AM Open gym

16:01

2

Kristina
Stapleton

8:00AM Open gym

17:55

3

Stacy
Swiney

12:00PM CrossFit

21:09

4

Lauren
Muehling

5:00PM CrossFit

26:50

FIRST RX IN FOREVEEEEER

5

Allison
Sutter

12:00PM CrossFit

18:04

55 lbs

6

jennifer
Douglas

6:00AM CrossFit

20:35

45lbs

7

Melissa
Schmidt

12:00PM CrossFit

21:41

45#, no ball

8

jamie
herron

6:00AM CrossFit

21:43

25lbs

9

Lindsey
Neyland

8:00AM Open gym

21:53

75 IB

10

Colleen
Sisson

8:00AM Open gym

23:24

11

Jennifer
Yang

6:00AM CrossFit

26:04

@ 60lbs