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Metcon

Metcon

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Workout

ROCKY ROAD

WOD - FBCF

Metcon (AMRAP - Rounds and Reps)

Rx+ / Rx
10 Burpee Box Jumps
10 DB Walking Lunges (50/35)(35/20 lb.)
20 Push-ups
10 DB Walking Lunges
10 Handstand Push-ups
10 DB Walking Lunges
20 DB Push Jerks (10 each Side)
AMRAP 15 min.

Fitness
10 Burpee Step-ups
10 Walking Lunges
20 Push-ups
10 Walking Lunges
10 Seated DB Presses
10 Walking Lunges
20 DB Push Jerks
AMRAP 15 min.

WOD - Home Gym

Metcon (AMRAP - Rounds and Reps)

10 Burpee Object Step-ups
10 DB Walking Lunges
20 Push-ups
10 DB Walking Lunges
10 Seated DB Presses
10 DB Walking Lunges
20 DB Push Jerks
AMRAP 15 min.

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Whiteboard:

Wednesday, September 30, 2020

Male Clients

1

Brian
Prout

5:30pm CrossFit All Level...

2 + 10

2

#Derek
Wilcock

5:30pm CrossFit All Level...

1 + 40

3

#Sean
Wieser

5:30pm CrossFit All Level...

3 + 5

4

Chris
“Old Man” ...

5:30pm CrossFit All Level...

3 + 1

5

Brock
Johnson

11:00am CrossFit All Leve...

2 + 54

6

Brian
Welty

4:30pm CrossFit All Level...

2 + 6

7

The
Godfather

4:30pm CrossFit All Level...

2 + 66

8

Andres
Salazar

5:30pm CrossFit All Level...

2 + 53

#20

9

Jon
Fallon

9:00am CrossFit All Level...

2 + 50

10

Jonny
Baker

5:30am CrossFit All Level...

2 + 11

Did 5 seated presses on each side What are shoulders

11

Private

5:30am CrossFit All Level...

2 + 10

12

Lyman
Anderson

6:30pm CrossFit All Level...

2 + 6

13

Jacob
Arroyos

5:30am CrossFit All Level...

2 + 3

14

Aaron
Barvitz

4:30pm CrossFit All Level...

2 + 2

rx sub seated press, 35#

15

jaime
mendez

6:30pm CrossFit All Level...

1 + 87

16

Private

11:00am CrossFit All Leve...

1 + 55

17

Steven
Raisor

11:00am CrossFit All Leve...

1 + 53

18

Juan
Jose

11:00am CrossFit All Leve...

1 + 43

Rx: sub hSPu for sitting strict press

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

3 + 49

2

Christine
Rosini

6:30pm CrossFit All Level...

2 + 40

Rx except seated DB press

3

Maron
Walker

9:00am CrossFit All Level...

2 + 20

w/ seated press

4

Dara
Wieser

4:30pm CrossFit All Level...

2 + 10

scale baby on board

4

Isabella
Rosini

6:30pm CrossFit All Level...

2 + 10

15lb DB 18 in box jump Seated push press

5

Blanca
Beltran

9:00am CrossFit All Level...

2 + 6

15lb Weights

6

Private

5:30am CrossFit All Level...

2 + 2