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Metcon

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Workout

Cinco Cinco Cinco

WOD

Metcon (AMRAP - Rounds and Reps)

Rx+
8 DB Hang Power Snatches – L (50/35 lb.)
4 Ring Muscle-up
8 DB Hang Power Snatches – R
4 Ring Muscle-up
AMRAP 15 min.

Rx
6 DB Hang Power Snatches – L (50/35 lb.)
3 Bar Muscle-up
6 DB Hang Power Snatches – R
3 Bar Muscle-up
AMRAP 15 min.

Fitness
8 DB Hang Power Snatches – L
4 Pull up Variation
8 DB Hang Power Snatches – R
4 Pull up Variation
AMRAP 15 min.

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Whiteboard:

Monday, October 14, 2019

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

5 + 10

2

Jon
Fallon

9AM CrossFit All Levels

4 + 21

3

#Sean
Wieser

5:30pm CrossFit All Level...

4 + 10

steel DB

4

Cody
Brown

6:30pm CrossFit All Level...

3 + 11

5

John
Cao

9AM CrossFit All Levels

3 + 12

BMU in 2's

6

Lyman
Anderson

6:30pm CrossFit All Level...

3 + 1

7

Private

5:30am CrossFit All Level...

8 + 0

8

The
Godfather

4:30pm CrossFit All Level...

7 + 12

35#, PU's - 8,4 reps

9

Del
Tutt

5:30pm CrossFit All Level...

7 + 9

C2B, 50lbs

10

Yaser
Alabdullah

4:30pm CrossFit All Level...

7 + 7

6 DB HPS each side (25 lbs) - 1 Ring Muscle-up

11

Chad
Kobold

5:30pm CrossFit All Level...

6 + 16

Rx Weight W/C2B

12

Jonny
Baker

5:30am CrossFit All Level...

6 + 12

13

Private

11AM CrossFit All Levels

5 + 20

14

Juan
Jose

11AM CrossFit All Levels

5 + 16

#35, kpu

15

Ron
Fleming

5:30pm CrossFit All Level...

5 + 12

50lbs,

16

#Derek
Wilcock

5:30pm CrossFit All Level...

5 + 8

#60, C2B (8+4+8+4)

17

Phresh
Prince of ...

5:30pm CrossFit All Level...

5 + 3

18

John
Iskandar

5:30pm CrossFit All Level...

4 + 21

8 40#HPS, 4 STRICT CTB

19

jaime
mendez

6:30pm CrossFit All Level...

4 + 9

20

Jeffrey
Palmer

6:30pm CrossFit All Level...

3 + 10

40 lbs and banded PU

21

#Sean
Wieser

9AM CrossFit All Levels

0 + 0

open workout 20.1

21

Brock
Johnson

9AM CrossFit All Levels

0 + 0

open workout 20.1

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

4 + 13

2

Amanda
Phox

4:30pm CrossFit All Level...

8 + 20

8+20 20# 2 green bands

3

Annie
Lewis

9AM CrossFit All Levels

8 + 12

Pull-ups 20# dumbbell

4

silvia
laub

9AM CrossFit All Levels

8 + 0

25lb db

5

Catalina
Johnson

9AM CrossFit All Levels

7 + 19

6

Private

5:30am CrossFit All Level...

7 + 6

7

Johna
Kobold

5:30pm CrossFit All Level...

7 + 2

25# DB green band strict PU

8

Hilary
Thomas

5:30pm CrossFit All Level...

6 + 12

25#, green band

9

Private

5:30am CrossFit All Level...

6 + 10

10

Kate
Gonzalez

4:30pm CrossFit All Level...

6 + 9

rx pull ups. 25lb

11

sreeja
Tembareni

4:30pm CrossFit All Level...

6 + 8

Fitness, band pull ups

12

Mia
McCorkel

6:30pm CrossFit All Level...

6 + 6

25lbs, 3Jump MU, 3C2B

13

Amanda
Bloomfield

6:30pm CrossFit All Level...

6 + 4

left arm

14

Dara
Wieser

9AM CrossFit All Levels

6 + 0

10 rounds clean 35lbs and 10X10 pP-ees-31 minutes

14

Isabella
Rosini

6:30pm CrossFit All Level...

6 + 0

15lb green and blue

14

Kaitlin
Welty

11AM CrossFit All Levels

6 + 0

25# dB banded PU

14

Vanessa
Wieser

6:30pm CrossFit All Level...

6 + 0

Black bpu 20#db

15

Amanda
McFarland

5:30pm CrossFit All Level...

5 + 21

25lb 1st 2 rnd/35 lb other rnds

15

Erica
Lugo

4:30pm CrossFit All Level...

5 + 21

20lb db/ green band pu

16

christina
chaney

6:30pm CrossFit All Level...

5 + 8

20lbs/band ups

17

Private

5:30pm CrossFit All Level...

5 + 0

18

Savanna
Fallon

5:30pm CrossFit All Level...

4 + 3