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Overhead Squat

Metcon

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Workout

21July2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

Overhead Squat (5 Sets of 2 Reps)

Overhead Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:

12 DB Hang Snatches (50/35)
9 Box Jumps (24/20)
6 OHS (95/65)

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Whiteboard:

Thursday, July 21, 2016

Clients:

Clients

1

Anthony
Hodges

6:00 PM CrossFit

1 x 2 @ 185 lbs

1

Trenton
Campbell

6:00 PM CrossFit

1 x 2 @ 185 lbs

1

Andrew
Stitzel

6:00 PM CrossFit

1 x 1 @ 185 lbs

2

Kent
Higginbotham

6:00 PM CrossFit

1 x 1 @ 175 lbs

2

Micheal
Young

5:00 PM CrossFit

1 x 1 @ 175 lbs

3

Jeff
Greene

9:30 AM CrossFit

1 x 2 @ 155 lbs

4

Brad
Eisel

6:00 AM CrossFit

1 x 2 @ 135 lbs

4

Brian
Burke

6:00 AM CrossFit

1 x 2 @ 135 lbs

4

Greg
Mathison

4:00 PM CrossFit

1 x 2 @ 135 lbs

4

Chad
Miller

4:00 PM CrossFit

1 x 1 @ 135 lbs

5

Jonas
Hart

4:00 PM CrossFit

1 x 2 @ 125 lbs

6

Karen
Shebik

12:00 PM CrossFit

1 x 2 @ 115 lbs

7

Lauren
Speichinger

6:00 PM CrossFit

2 x 2 @ 105 lbs

7

Tony
Suzda

6:00 PM CrossFit

2 x 2 @ 105 lbs

3 X 2 @ 95#

8

Elise
Hodges

5:00 PM CrossFit

2 x 2 @ 100 lbs

8

Jamie
Kronenberg

4:00 PM CrossFit

1 x 2 @ 100 lbs

8

Ninette
Campbell

4:00 PM CrossFit

1 x 2 @ 100 lbs

9

Jonelle
Harris

4:00 PM CrossFit

5 x 2 @ 90 lbs

10

Elizabeth
Burke

6:00 AM CrossFit

1 x 2 @ 85 lbs

10

Private

5:00 PM CrossFit

1 x 1 @ 85 lbs

11

Private

4:00 PM CrossFit

1 x 2 @ 65 lbs

12

Carolyn
Johnson

6:00 AM CrossFit

4 x 2 @ 55 lbs

13

Julianne
Russell

7:00 PM CrossFit

1 x 1 @ 45 lbs

14

Karen
Boulware

6:00 AM CrossFit

1 x 3 @ 35 lbs

15

Josh
Jost

9:30 AM CrossFit

1 x 5 @ 15 lbs

16

Andrew
Long

9:30 AM CrossFit

1 x 15 @ 10 lbs

PVC