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Components

Metcon

Settings

Workout

Wednesday

Metcon

Metcon (Time)

15-12-9:
Hang Cleans (95/65)
Lateral Barbell Burpees

1 Minute Rest

12-9-6:
Hang Cleans (115/80)
Burpee Box Jumps (24/20)

1 Minute Rest

9-6-3:
Hang Cleans (135/95)
Burpee Box Jump Overs (24/20)

Metcon (No Measure)

Alternating On the Minute x 16 (4 Rounds)
Minute 1: 15 Russian KB Swings
Minute 2: 9 Deadlifts
Minute 3: 60 Double Unders
Minute 4: Rest

You choose the weight you want to use. You should take no more than 40 seconds to do the work each minute.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, November 28, 2018

Male Clients

1

Mark
Barnhart

3:30 PM CrossFit

13:25

2

Chris
Bowen

9:30 AM CrossFit

14:20

3

John
Wedding

12:15 PM CrossFit

14:36

4

3
Pete

3:30 PM CrossFit

16:19

5

Rob
Bush

3:30 PM CrossFit

17:14

6

Private

6:00 AM CrossFit

18:14

7

Kevin
Lacjak

5:30 PM CrossFit

19:30

8

Brian
Johnson

4:30 PM CrossFit

22:21

9

Mark
Richardson

4:30 PM CrossFit

22:31

10

Private

5:30 PM CrossFit

23:02

11

David
Spungin

12:15 PM CrossFit

24:15

12

Jamie
Price

5:30 PM CrossFit

31:51

13

Jake
pedziwiatr

3:30 PM CrossFit

15:53

14

Connor
Culligan

5:30 PM CrossFit

16:26

15

Matt
Bachus

8:15 AM CrossFit

20:13

16

Jesse
Cox

6:00 AM CrossFit

23:08

17

Matthew
Culligan

5:30 PM CrossFit

24:30

0

18

michael
doyle

5:30 PM CrossFit

25:00

19

Jim
Anderson

5:30 PM CrossFit

26:00

Female Clients

1

Trysta
Wedding

12:15 PM CrossFit

15:23

2

Brooke
Bemis

12:15 PM CrossFit

15:26

3

Casey
Bush

9:30 AM CrossFit

17:41

4

Christina
Griggs

8:15 AM CrossFit

18:52

5

Kristin
Head

6:00 AM CrossFit

19:18

6

MaryBeth
Price

8:15 AM CrossFit

19:46

7

Jessica
Lessig

9:30 AM CrossFit

20:30

8

Sarah
Guillaudeu

3:30 PM CrossFit

24:36

9

Noreen
Curry

4:30 PM CrossFit

25:00

10

Jessica
Norris

5:30 PM CrossFit

27:30

11

Angie
O'Keefe

9:30 AM CrossFit

30:08

12

Johana
Matuskova

6:00 AM CrossFit

34:51

13

Dana
Bossert

8:15 AM CrossFit

14:30

injury mod

14

Kerry
Riefenberg

3:30 PM CrossFit

16:29

15

Erica
Haag

8:15 AM CrossFit

16:47

injury mod

16

Gail
Finley

8:15 AM CrossFit

18:16

injury mod

17

Lexi
Landers

4:30 PM CrossFit

18:50

18

Peri
Vogl

8:15 AM CrossFit

19:46

19

Ruthann
Christensen

3:30 PM CrossFit

19:51

20

Sage
Schoenfeld

6:00 AM CrossFit

20:50

21

Zoe
Bergner

9:30 AM CrossFit

21:00

22

Karin
Thomsen

3:30 PM CrossFit

21:05

23

Private

12:15 PM CrossFit

21:28

24

Gina
Steadman

12:15 PM CrossFit

23:17

25

Carmen
Doyle

5:30 PM CrossFit

25:11

26

Elise
Matheny

9:30 AM CrossFit

27:27