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Workout

CF - 12/10/20

A:

4 rds not for time (70-75%)

200m run
:30 bar hang
10 PVC passthroughs
5 PVC OHS

B: Metcon (6 Rounds for reps)

6 sets: AMRAPS
3:00 on / 2:00 off
24/ 17 cal row, bike, ski
14 burpee
12 hang snatch 75/55
*alt row bike ski each interval

meaning
row rds 1,4
Bike rds 2,5
Ski rds 3,6

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

Whiteboard:

Thursday, December 10, 2020

Male Clients

1

Nate
Dodd

6:00 PM CrossFit

400 Total Reps

Came out HAWT

2

Alex
Adkins

5:00 AM CrossFit

377 Total Reps

3

Geoff
Cottrill

6:00 AM CrossFit

313 Total Reps

4

David
Kan

6:00 PM CrossFit

302 Total Reps

5

Private

5:00 AM CrossFit

300 Total Reps

6

Brady
Killion

11:30 AM CrossFit

295 Total Reps

7

Henry (Nick)
Nickells

6:00 PM CrossFit

273 Total Reps

8

Chris
Weber

6:00 PM CrossFit

232 Total Reps

9

Cory
Rexford

11:30 AM CrossFit

256 Total Reps

65 lb

10

Dwayne
Vick

4:00 PM CrossFit

220 Total Reps

1st workout back from being out w/ COVID

11

Chris
Walters

11:30 AM CrossFit

218 Total Reps

Female Clients

1

Lauren
McKnight

6:00 AM CrossFit

299 Total Reps

2

Laura Lynn
Williams

11:30 AM CrossFit

298 Total Reps

3

Christina
Chandler

5:00 AM CrossFit

295 Total Reps

4

Laura
Kim

4:00 PM CrossFit

264 Total Reps

5

Jordan
Wylie

5:00 PM CrossFit

289 Total Reps

Up downs instead burpee

6

Melanie
Velazquez

6:00 PM CrossFit

266 Total Reps

35#|last round killed me.

7

Susie
Bilbro

5:00 PM CrossFit

259 Total Reps

45 snatch

8

Shannon
Lyczkowski

6:00 PM CrossFit

230 Total Reps