Public Whiteboard

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Components

Squat Clean

Squat Snatch

Metcon

Settings

Workout

CF9/29/22

Squat Clean

Your Choice of Clean or Snatch
EMOM for 5min
3 Reps (Touch & Go)
EMOM for 5min
2 Reps (Touch & Go)
EMOM for 5min
1 Rep

Squat Snatch

Squat Snatch

Metcon (Time)

30 Back Rack Lunges 95/65
30 Front Rack Lunges 95/65
30 Overhead Lunges 95/65*
*scale to Front if needed
Every Time you sit it down 200m Run

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Whiteboard:

Thursday, September 29, 2022

Male Clients

1

Srinath
Maroju

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

2

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 1 @ 185 lbs

3

Jonathan
Munoz

CrossFit: 4:00 PM

1 x 1 @ 155 lbs

4

My
Do

CrossFit: 5:00 AM

1 x 1 @ 145 lbs

Lower back ❤️‍🩹

5

Roy
Piazza

CrossFit: 12:00 PM

1 x 125 @ 0 lbs

Female Clients

1

Alexandria
H

CrossFit: 9:00 AM

1 x 1 @ 180 lbs

2

Kandice
Ruckle

CrossFit: 6:00 AM

1 x 1 @ 165 lbs

3

Malaya
Santos

CrossFit: 9:00 AM

1 x 1 @ 145 lbs

4

Meghan
Distelrath

CrossFit: 5:30 PM

1 x 1 @ 135 lbs

5

Macey
Katsikas

CrossFit: 9:00 AM

1 x 1 @ 130 lbs

6

Alicia
coro

CrossFit: 4:00 PM

1 x 1 @ 120 lbs

7

Mariah
LaPointe

CrossFit: 4:00 PM

1 x 1 @ 115 lbs

7

Victoria
Pupa

CrossFit: 9:00 AM

1 x 1 @ 115 lbs

8

Heather
Porter

CrossFit: 5:30 PM

1 x 1 @ 100 lbs

8

Jadie
Grimm

CrossFit: 7:00 PM

1 x 1 @ 100 lbs

9

ayde
agustin

CrossFit: 5:30 PM

1 x 1 @ 95 lbs

10

antonia
mcnamara

CrossFit: 12:00 PM

1 x 1 @ 70 lbs

11

Sandra
Matute

CrossFit: 5:00 AM

1 x 1 @ 65 lbs