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Components

Front Rack Lunge

Metcon

Settings

Workout

11/04/2015

Weightlifting

Front Rack Lunge (8-6-4-2-2)

Front Rack Lunge

Alternating Legs
8 @ 50%
6 @ 70%
4 @ 80%
2 @ 90%
2 @ ME

Workout of the Day

Metcon (Time)

For Time
84 Double Unders
21 Front squat (75/55)
21 Pull-up
60 Double Unders
15 Front squat
15 Pull-up
36 Double Under
09 Front squat
09 Pull-up

**16 Minute Time Cap

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Whiteboard:

Wednesday, November 04, 2015

Male Clients

1

marcus
boehler

5:45 PM CrossFit

1 x 2 @ 240 lbs

2

Cameron
Reeves

5:45 PM CrossFit

1 x 2 @ 225 lbs

3

BoBo
Morrow

8:30AM CrossFit

1 x 2 @ 205 lbs

4

Jacob
Young

5:45 AM CrossFit

1 x 2 @ 185 lbs

65, 95, 115, 135, 165, 185

4

Sha
Gearn

5:45 AM CrossFit

1 x 2 @ 185 lbs

45, 75, 95, 105, 135, 165,

5

Nate
Stroh

5:45 AM CrossFit

1 x 2 @ 180 lbs

6

Chase
Young

8:30AM CrossFit

1 x 2 @ 160 lbs

7

david
taylor

8:30AM CrossFit

1 x 2 @ 85 lbs

Female Clients

1

Kristin
Huseman

5:45 PM CrossFit

1 x 2 @ 155 lbs

2

heather
thompson

5:45 AM CrossFit

1 x 2 @ 115 lbs

2

Sarah
Arora

5:45 AM CrossFit

1 x 2 @ 115 lbs

3

Jenn
Reeves

5:45 PM CrossFit

1 x 2 @ 85 lbs

35, 55, 65, 75, 85

4

Kim
STROH

8:30AM CrossFit

1 x 2 @ 75 lbs

4

Sarah
Tolentino

8:30AM CrossFit

1 x 2 @ 75 lbs

5

angella
mayfield

8:30AM CrossFit

1 x 2 @ 55 lbs

5

Erin
Taylor

8:30AM CrossFit

1 x 2 @ 55 lbs