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Components

1000m Row

Metcon

Settings

Workout

10/04/2017

Conditioning

1000m Row (Time)

Max Effort 1000m Row

1000m Row

Workout of the Day

Metcon (AMRAP - Reps)

5 Rounds for Max Box Jumps:
03 Minutes:
07 Pull-ups (Rx+=Chest-to-Bar or 03 Ring Muscle-ups)
20 Wall Balls (20/14, 10'/09')
Max Box Jumps (24/20, Rx+= 30/24 or All the Way Overs)
- 2 Minute Rest -

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Whiteboard:

Wednesday, October 04, 2017

Male Clients

1

wesley
pope

6:45PM CrossFit

3:17

2

Frank
Garcia

6:45PM CrossFit

3:19

3

Sean
Smith

5:45PM CrossFit

3:21

4

BoBo
Morrow

5:45PM CrossFit

3:24

5

Tanner
Stone

5:45PM CrossFit

3:27

6

Zach
Reeves

4:30PM CrossFit

3:28

7

Anthony
Ramos

5:30AM CrossFit

3:30

8

Chase
Young

5:45PM CrossFit

3:31

9

Kevin
Korinek

5:30AM CrossFit

3:39

10

kyle
lawles

5:30AM CrossFit

3:45

11

QUINTON
MUNGIA

4:30PM CrossFit

3:50

12

Esteban
Ponce

6:45PM CrossFit

3:56

13

luke
Rosales

6:45PM CrossFit

4:00

14

jaime
zamora

4:30PM CrossFit

4:02

15

Jorge
Callejas

4:30PM CrossFit

4:07

16

Raine Corado
l

6:45PM CrossFit

4:49

Female Clients

1

Alexis
Johnson

5:45PM CrossFit

3:41

2

Brooke
Silverthorn

4:30PM CrossFit

3:55

3

Dana
Forehand

4:30PM CrossFit

4:05

4

jaylee
Mays

5:30AM CrossFit

4:07

4

Meg
Brown

5:30AM CrossFit

4:07

4

Tracy
May

8:30AM CrossFit

4:07

5

Ashley
Reeves

5:30AM CrossFit

4:12

5

Emily
Nix

5:30AM CrossFit

4:12

6

jesseca
jackson

5:45PM CrossFit

4:21

7

Brenna
Braddock

5:30AM CrossFit

4:25

7

Jackie
De Leon

5:45PM CrossFit

4:25

8

NATALIE
LAWLES

4:30PM CrossFit

4:26

9

kelsey
ward

5:45PM CrossFit

4:28

10

rebekah
collins

4:30PM CrossFit

4:30

11

Emily
Hunt

5:30AM CrossFit

4:37

12

Amber
Scull

5:30AM CrossFit

4:49

13

Selena
Veal

8:30AM CrossFit

5:20

14

Jackie
Lee

5:45PM CrossFit

4:03