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Components

Metcon

Metcon

Metcon

Settings

Workout

Sat

Rest 5 min between workouts 15 min cap on all , A/B should be under 12 min

A: Metcon (Time)

As a 2 person team
3 rounds each of
15 KB swings 3/4 height 53/35
15 Pull ups

B: Metcon (Time)

As a 2 person team
4 rounds each of
2 rope climbs 15' / legless
8 HSPU / DB presses

C: Metcon (Time)

As a 2 person team
5 rounds each of
20 wallball
10 burpees

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Whiteboard:

Saturday, December 10, 2016

Male Clients

1

Chris
Pearcey

8:15 AM CrossFit

5:39

With Joe V

2

Jonathan
Bermudez

7:00 AM CrossFit

6:20

w/kim

3

Dave
Anderson

8:15 AM CrossFit

6:59

W Rob

3

Rob
D'Angelo

8:15 AM CrossFit

6:59

w/ DaveA

4

Nolan
Fisk

9:30 AM CrossFit

7:15

5

Andy
Lowrey

9:30 AM CrossFit

7:26

6

Joe
Vithayathil

8:15 AM CrossFit

5:39

ring pull ups with Chris P

7

Dean
Durfee

9:30 AM CrossFit

9:00

72lb @ weighted PU

Female Clients

1

Rana
Schnaubelt

7:00 AM CrossFit

6:48

2

Haley
Bury

9:30 AM CrossFit

6:56

w/ my sis

3

Paige
Ueltschey

7:00 AM CrossFit

6:48

rr