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Components

Bent Over Row

Weighted Bar Dip

Bar Dip

Metcon

Settings

Workout

Row & Dip

Weightlifting

Bent Over Row (5 x 3 )

Bent Over Row

Weighted Bar Dip (3 x 5)

Bar Dip (3 x 5 )

Bar Dip

Record as many as you can do if you cannot do 5 unweighted.

WOD

Metcon (Time)

Rx
Rx+/Rx
Partner Finisher
250-m Row
25 Unbroken KB Swings (24/16kg)(16/12kg)
3 rounds

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Whiteboard:

Friday, December 27, 2019

Male Clients

1

#Derek
Wilcock

4:30pm CrossFit All Level...

5 x 3 @ 250 lbs

2

Brock
Johnson

5:30pm CrossFit All Level...

5 x 3 @ 205 lbs

3

Chris
“Old Man” ...

5:30pm CrossFit All Level...

5 x 3 @ 185 lbs

3

The
Godfather

4:30pm CrossFit All Level...

5 x 3 @ 185 lbs

4

Del
Tutt

5:30pm CrossFit All Level...

5 x 3 @ 175 lbs

4

John
Cao

5:30pm CrossFit All Level...

5 x 3 @ 175 lbs

5

Private

5:30am CrossFit All Level...

5 x 3 @ 125 lbs

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

5 x 3 @ 115 lbs

2

Johna
Kobold

5:30pm CrossFit All Level...

5 x 3 @ 105 lbs

3

amy
an

5:30pm CrossFit All Level...

5 x 3 @ 75 lbs

3

Private

5:30am CrossFit All Level...

5 x 3 @ 75 lbs

3

Savanna
Fallon

5:30pm CrossFit All Level...

5 x 3 @ 75 lbs

4

Erica
Lugo

5:30pm CrossFit All Level...

5 x 3 @ 65 lbs