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Components

Metcon

Settings

Workout

Friday

Warm-up

20 mins

Metcon

Metcon (Time)

30 OHS (Rx+135/95)(95/75)
400m Run
30 Bar Over Burpees
400m Run
30 SOH (Rx+135/95)(95/75)
400m Run

*25 min time cap

Afterbash

Spend the remainder of class working on shoulder mobility

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

Whiteboard:

Friday, December 23, 2016

Male Clients

1

Robert
Herford

9:00 AM CrossFit

12:30

2

Samuel
Fitzgerald

9:00 AM CrossFit

14:28

3

Jason
Cansler

11:00 AM CrossFit

11:19

4

Jon
McConnell

9:00 AM CrossFit

13:59

5

Travis
Stutts

6:00 PM CrossFit

3:36

135 mod

6

Brad
Brodzinski

6:00 PM CrossFit

13:40

65lb ohs all else prescribed

7

Jeb
Ware

9:00 AM CrossFit

16:18

75#

Female Clients

1

Jackie
Cansler

11:00 AM CrossFit

12:08

2

Courtney
Schuler

9:00 AM CrossFit

13:33

55#

3

Page
Hannon

6:00 AM CrossFit

15:58

45#

4

Cara
Stutts

6:00 PM CrossFit

16:04

15lb OHS 55lb PJ

5

Sarah
Cote

6:00 AM CrossFit

16:06

45