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Components

Metcon

Settings

Workout

Unbroken

WOD

Metcon (AMRAP - Rounds and Reps)

Rx+
3 Unbroken Bar Muscle-ups
5 Unbroken Chest-to-Bar Pull-ups
7 Unbroken Knees-to-Elbows
21 Box Jumps
AMRAP 18 min.
*The MU, Pull-up and K2E are done unbroken as one complex.
*Penalty for breaking is a 5-rep deduction.

Rx
3 Bar Muscle-ups
5 Chest-to-Bar Pull-ups
7 Knees-to-Elbows
21 Box Jumps
AMRAP 18 min.
*Penalty for breaking is a 5-rep deduction.

Fitness
5 Jumping Chest-to-Bar Pull-ups
7 Jumping Pull-ups
9 Hanging Knee Raises/Lying Knee Raises
21 Plate Jumps
AMRAP 18 min.

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Whiteboard:

Tuesday, November 26, 2019

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

6 + 0

no penalty

2

Jon
Fallon

9AM CrossFit All Levels

5 + 16

no deductions

3

Brian
Prout

5:30pm CrossFit All Level...

4 + 34

4

Brock
Johnson

9AM CrossFit All Levels

4 + 31

1 penalty

5

Yaser
Alabdullah

6:30pm CrossFit All Level...

3 + 32

1 Penalty

6

#Sean
Wieser

6:30pm CrossFit All Level...

3 + 27

2 deductions

7

Lyman
Anderson

6:30pm CrossFit All Level...

2 + 26

8

Private

5:30am CrossFit All Level...

6 + 0

9

Aaron
Barvitz

4:30pm CrossFit All Level...

5 + 28

10

Jonny
Baker

5:30am CrossFit All Level...

5 + 25

11

Deuce
News

5:30pm CrossFit All Level...

5 + 22

12

Rodrigo
delaRosa

5:30am CrossFit All Level...

5 + 12

13

Francisco
Garcia

11AM CrossFit All Levels

5 + 8

RX reps but strict pull ups

14

jaime
mendez

6:30pm CrossFit All Level...

5 + 6

15

The
Godfather

4:30pm CrossFit All Level...

4 + 32

3 c2b, 5 pu, 7 k2e, 21 box

16

Private

11AM CrossFit All Levels

4 + 29

17

#Derek
Wilcock

5:30pm CrossFit All Level...

4 + 25

18

Private

5:30am CrossFit All Level...

4 + 20

19

Del
Tutt

5:30pm CrossFit All Level...

4 + 16

3 C2B, 5 PU, 7 K2E reps.

20

Doc
Medina

4:30pm CrossFit All Level...

4 + 14

Single MU's

21

Marco
Meraz

9AM CrossFit All Levels

2 + 0

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

6 + 0

2

Erica
Lugo

6:30pm CrossFit All Level...

9 + 24

2

Private

6:30pm CrossFit All Level...

9 + 24

3

Dara
Wieser

4:30pm CrossFit All Level...

8 + 15

box steps

4

Maricela
de la Rosa

5:30am CrossFit All Level...

8 + 10

5

Private

5:30am CrossFit All Level...

8 + 0

6

Catalina
Johnson

4:30pm CrossFit All Level...

7 + 20

7

valerie
anderson

6:30pm CrossFit All Level...

6 + 31

pullups,jpu,jctb,kneeraise

8

Savanna
Fallon

5:30pm CrossFit All Level...

6 + 20

1 strict, 3 kip, 7 knee unbroken

9

Makayla
Baca

5:30am CrossFit All Level...

6 + 14

10

Mia
McCorkel

6:30pm CrossFit All Level...

6 + 8

C2B, PU, K2E

11

Maron
Walker

4:30pm CrossFit All Level...

5 + 5

a lil bit of everything

12

Kate
Gonzalez

4:30pm CrossFit All Level...

5 + 2

13

Private

5:30am CrossFit All Level...

4 + 22