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Metcon

5k Run

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Workout

Friday

EMOM

A: Metcon (AMRAP - Reps)

40 Min EMOM
30 seconds ON / 30 seconds OFF
Min 1 - Calorie Bike
Min 2 - Dball Over Shoulder (100/70)
Min 3 - Wall Walks
Min 4 - Plate Push 45lbs

Extra

A: 5k Run (Time)

Max Effort 5k Run

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Whiteboard:

Friday, October 08, 2021

Male Clients

1

Adam
Cole

CrossFit: 12:00 PM

210 Reps

2

John
Mullen

CrossFit: 5:00 AM

201 Reps

Or maybe less

3

Andy
Kaestle

CrossFit: 5:00 AM

200 Reps

8 cal bike, 8 Dball, 3 WW, 1 down and back plate push

3

BJ
Marsh

CrossFit: 5:00 AM

200 Reps

Or so

4

Ben
Kulp

CrossFit: 12:00 PM

0 Reps

No idea. Just did it.

Female Clients

1

Anna
McKay

CrossFit: 6:00 AM

0 Reps

Done

1

KRYSTAL
SEWELL

CrossFit: 6:00 AM

0 Reps

Between 0 and 2 million