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Back Squat

Metcon

Settings

Workout

Monday

Warm-up

15 mins

Weightlifting

25 mins

Back Squat (3, 3, 2, 2, 1, 1)

Back Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

10 minute AMRAP
40 Wall Ball Shots (Rx+30/20)(20/14)
30 Bar Facing Burpees
20 Overhead Squats (Rx+135/95)(95/65)
10 C2B (Rx+ Bar Muscle-Ups)

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Whiteboard:

Monday, October 24, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

1 x 1 @ 425 lbs

2

Gary
Blount

11:00 AM CrossFit

1 x 1 @ 385 lbs

3

Travis
Bond

7:00 PM CrossFit

1 x 1 @ 355 lbs

4

Kason
Davis

5:00 PM CrossFit

1 x 1 @ 335 lbs

4

Trent
Guild

11:00 AM CrossFit

1 x 1 @ 335 lbs

5

Dan
Carley

11:00 AM CrossFit

1 x 1 @ 315 lbs

175, 195, 225, 275,295

5

Private

6:00 PM CrossFit

1 x 1 @ 315 lbs

5

Scott
Jacobs

5:00 PM CrossFit

1 x 1 @ 315 lbs

6

Young
Kim

7:00 PM CrossFit

1 x 1 @ 265 lbs

7

Jon
McConnell

11:00 AM CrossFit

1 x 1 @ 255 lbs

8

Brett
Williams

7:00 PM CrossFit

1 x 2 @ 245 lbs

missed 265

8

Jason
Cansler

5:00 PM CrossFit

1 x 1 @ 245 lbs

8

Michael
Eannone

7:00 PM CrossFit

1 x 1 @ 245 lbs

9

Todd
McDaniel

6:00 AM CrossFit

2 x 1 @ 225 lbs

10

Jose
Aguayo

5:00 PM CrossFit

1 x 1 @ 220 lbs

11

Jarrod
Steck

11:00 AM CrossFit

1 x 1 @ 215 lbs

failed on 225

11

Justin
Higbee

5:00 PM CrossFit

1 x 1 @ 215 lbs

12

Mike
Hannon

7:00 PM CrossFit

1 x 1 @ 205 lbs

13

Chad
Cockerill

5:00 PM CrossFit

1 x 1 @ 185 lbs

Female Clients

1

Rachel
Klahr

6:00 PM CrossFit

1 x 1 @ 245 lbs

2

Jackie
Cansler

5:00 PM CrossFit

1 x 1 @ 225 lbs

3

Lana
Moeller

6:00 AM CrossFit

1 x 1 @ 202 lbs

4

Michelle
Shuck

9:00 AM CrossFit

1 x 1 @ 195 lbs

Tied my prebaby PR!!!!

5

Amanda
Klosterman

7:00 PM CrossFit

1 x 2 @ 185 lbs

Back hurts

5

Rachel
Hedrick

5:00 PM CrossFit

1 x 1 @ 185 lbs

6

Macaira
Herford

6:00 PM CrossFit

1 x 1 @ 175 lbs

7

Cassie
Steck

11:00 AM CrossFit

1 x 1 @ 170 lbs

7

Courtney
Schuler

9:00 AM CrossFit

1 x 1 @ 170 lbs

10# PR! :)

8

Esther
Aguayo

5:00 PM CrossFit

1 x 1 @ 165 lbs

8

Shannon
Davis

5:00 PM CrossFit

1 x 1 @ 165 lbs

9

Caitlin
Woodrow

7:00 PM CrossFit

1 x 1 @ 155 lbs

10

Carolina
Martinez

6:00 AM CrossFit

1 x 1 @ 145 lbs

10

Page
Hannon

7:00 PM CrossFit

1 x 1 @ 145 lbs

11

Charley
Williams

7:00 PM CrossFit

1 x 1 @ 135 lbs

11

Holli
Christ

6:00 AM CrossFit

1 x 1 @ 135 lbs

12

Cara
Stutts

6:00 PM CrossFit

1 x 1 @ 115 lbs

13

Bree
Dimmick

5:00 PM CrossFit

1 x 1 @ 110 lbs

14

Ivette
Morales

6:00 AM CrossFit

1 x 1 @ 55 lbs